Overview: How to Use This Guide

This ultimate guide distills proven strength principles and turns them into practical, climber-specific plans and schedules. You’ll get:

• Exactly what to train (finger strength, pulling strength, core, shoulders)
• How often to train and when to climb
• 8–12 week plans and weekly schedules for bouldering and route climbers
• Time‑crunched options, deload weeks, and testing benchmarks
• Clear progressions, safety notes, and quick fixes for common mistakes

Key facts behind this guide:

The half marathon (13.1 miles / 21.0975 km) is a popular distance that balances endurance and speed. This 12‑week ultimate guide gives you complete plans — beginner, intermediate, and advanced — plus weekly workouts, pacing guidance, nutrition, strength and mobility work, tapering, and a race‑day checklist so you arrive confident and ready.

Key facts and sources

• Half marathon distance: 13.1 miles (21.0975 km) — https://en.wikipedia.org/wiki/Half_marathon
• Carbohydrate recommendations for endurance events: see ACSM position on nutrition and athletic performance — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
• Taper benefits and typical approaches: Runner’s World review — https://www.runnersworld.com/training/a20803128/the-perfect-taper/
• Training guidance, pace types and workouts (tempo, intervals, long runs): common coaching sources such as Hal Higdon and McMillan Running — https://www.halhigdon.com/ and https://www.mcmillanrunning.com/

Who this guide is for