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The Complex run crew

Complex Physical Therapy + Performance · Run program

RUN
MIAMI
2027

Two 12-week guides for the half and the full on January 31. One for the runs, one for the lifts. Same four phases, same calendar.

Compare the guides
Program start
Monday, Nov 9, 2026
Race day
Sunday, Jan 31, 2027
Start
6:00 AM, Downtown Miami

Two guides

Pick one, or run both.

Complex runners on a group run in Miami

12 weeks · Half + full tracks · 13-page PDF

Runs + Recovery

Pick your goal time. The paces are done.

  • Half and full marathon tracks, every week written out from Nov 9 to race day
  • Pace charts for every goal time: easy, tempo, 10K, 5K and track splits
  • Saturday or Sunday long-run layouts
  • Fueling, Miami heat and hydration, sleep, and a missed-training rule
See what is inside
Runner doing a loaded split squat at Complex

12 weeks · 2 sessions a week · 20-page PDF

Strength + Activation

Two lifts a week. Built to 85%.

  • Two sessions a week for 12 weeks, every set, rep and percentage written out
  • The Complex activation routine: mobility, band work and primer
  • Loading tables for two sample runners, and how to estimate your own max
  • An exercise library with a no-gym swap for every lift
See what is inside

The complete program · $129

Everything in both guides.

Training, strength, nutrition, hydration, recovery and rest for all 12 weeks, built on 23 cited sources. Two PDFs, one calendar.

Runs + Recovery

Running plan

  • 12 dated weeks, Monday Nov 9 to race day Jan 31
  • Half and full marathon tracks side by side
  • Tuesday quality session, Zone 2 run, optional easy run and long run every week
  • Saturday or Sunday long-run layouts and weekly mileage tables
  • Readiness check to pick the half or the full
  • Dynamic warm-up for track days and race morning

Runs + Recovery

Pace charts

  • Half goals from 1:30 to 3:00, full goals from 3:00 to 5:30
  • Easy, tempo, 10K and 5K paces plus 200m, 400m and 800m splits
  • Effort guide with the talk test for every pace
  • How to adjust the chart for Miami heat and humidity

Strength + Activation

Strength

  • Two sessions a week for 12 weeks, every set, rep and percentage
  • How to estimate your max without testing it
  • Loading tables for two sample runners
  • Reps-in-reserve targets and rest periods for every block
  • Exercise library with a no-gym swap for every lift

Strength + Activation

Activation + warm-up

  • The 10 to 12 minute Complex activation routine: mobility, band work, primer
  • Ramp-up sets before the first heavy lift

Runs + Recovery

Nutrition + fueling

  • Carbohydrate per hour during long runs, and how to build your gel or drink schedule
  • Carb-loading for the 36 to 48 hours before the race
  • Race-morning breakfast timing and amounts
  • Practicing fuel on every long run over 75 minutes

Runs + Recovery

Hydration

  • A simple sweat-rate test: weigh in before and after a long run
  • Keeping fluid loss under 2 percent of body weight
  • When electrolyte and carbohydrate drinks beat water

Runs + Recovery

Recovery + rest

  • Planned deload weeks, including Christmas week
  • A two-week taper and a day-by-day race week
  • Sleep and rest-day guidance
  • Soreness-versus-pain rule for when to get assessed
  • What to do when you miss a few days or a few weeks

$129

Both guides. Save $29 on buying them separately.

One calendar

Four phases. Runs and lifts move together.

PHASE 01

Base

12 to 9 weeks out · Nov 9 to Dec 6

Runs. Aerobic volume, short track reps for speed and form. Week 9 is a deload.

Lifts. Learn the lifts at 60 to 70 percent. The Nordic enters in Week 10.

PHASE 02

Build

8 to 6 weeks out · Dec 7 to Dec 27

Runs. Longer track intervals and tempo. Christmas week is a full deload with no long run.

Lifts. 4 x 5 at 75 to 80 percent. Plyometrics move to real bounds and jumps.

PHASE 03

Specific

5 to 4 weeks out · Dec 28 to Jan 10

Runs. Goal-pace work on the track and inside the long run.

Lifts. 4 x 4 at 82.5 to 85 percent, moved with fast intent.

PHASE 04

Peak + taper

3 to 1 weeks out · Jan 11 to Jan 31

Runs. Peak long run in Week 3, then a two-week taper to race day.

Lifts. Hold 85 percent, halve the volume. Race week is a primer only.

A normal week

Three or four runs, two lifts, room to recover.

Every week has one quality session (track intervals, tempo or race-pace work), a Zone 2 run, an optional easy run and a long run. The lifts sit where they help the running instead of competing with it.

DayRuns + RecoveryStrength + Activation
MonRest + 10 to 15 min mobility—
TueQuality run (AM)Strength A, 3+ hours later
WedZone 2 run—
ThuNo runningStrength B
FriRest—
SatLong run—
SunEasy run, optional—

Saturday long-run version shown. The guides include a Sunday long-run version too.

Built at Complex

Train smart. Show up healthy. Finish strong.

Complex Physical Therapy & Performance works with runners, youth athletes, everyday movers and professional athletes across South Florida. These guides are how we would set up the 12 weeks if you trained with us. If you want the plan adapted to you, or something hurts, book in with our team.

South Miami · Edgewater-Wynwood · Las Olas-Fort Lauderdale

Book a running assessment
Complex runners mid-stride
A Complex runner with a finisher medal
Sprint work at Complex

Get the guides

Week 1 starts Monday, November 9.

Single guide

Runs + Recovery

$79

Every run, pace chart and taper week for the half and the full.

Complete program

Save $29

Both guides

$129

Both guides on one calendar. The hard days line up and the easy days stay easy.

  • Runs + Recovery: every run, pace chart and taper week
  • Strength + Activation: every lift, percentage and activation drill
  • Nutrition and fueling: carbs per hour, carb-loading, race breakfast
  • Hydration: sweat-rate test and Miami heat guidance
  • Recovery and rest: deloads, taper, sleep, soreness vs pain
  • One shared calendar from Monday, Nov 9 to Sunday, Jan 31
  • See everything included

Single guide

Strength + Activation

$79

Two lifts a week, loaded by percentage, with the activation routine.

One-time purchase. PDF download right after checkout. Secure payment by Stripe.

Questions

Before you buy.

Week 1 starts Monday, November 9, 2026, and the last week ends on race day, Sunday, January 31, 2027. Every week in the PDF is dated.

Independent training resource. Not affiliated with or endorsed by the Life Time Miami Marathon & Half.

General education, not individualized medical advice. Get cleared by your physician before starting a new training program.

Both guides

$129