Half Marathon 21.1km Running Program By Sean Williams – Endurance Treadmills
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  • Half Marathon 21.1km Running Program By Sean Williams

Half Marathon 21.1km Running Program

12 week Program to run under 2 Hours for
your half marathon
designed by Sean Williams
Running Coach to Australian Olympic, Commonwealth and National Champions
www.melbournepack.com.au

WEEK

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

26min easy run- (4km)

Rest

26min easy run (4km)

Rest

Rest

33min easy run (5km)

2

Rest

32min easy run- (5km)

Rest

32min easy run (5km)

Rest

Rest

46min easy run (7km)

3

Rest

10min easy jog, 20min threshold run (5.41 pace), 10min easy jog (7km total non stop)

Rest

10min easy jog, Track: 6x200m in 1.00 (1min slow jog), 10min easy jog

Rest

27min easy run (4km)

59min run (9km)

4

Rest

10min easy jog, 20min threshold run, 10min easy jog (7km total non stop)

Rest

10min easy jog: HILLS: 20x60m hill with quick jog back. Each up/down off a 1.00 cycle

Rest

27min easy run (4km)

1hr 05minΒ  run (10km)

5

Rest

10min easy jog, 25min threshold run, 10min easy jog (8km total non stop)

Rest

10min easy jog, Track: 6x400m in 2.00 (1min slow jog), 10min easy jog

Rest

26min easy run (4km)

1hr 12min run (11km)

6

Rest

10min easy jog, 25min threshold run, 10min easy jog (8km total non stop)

Rest

10min easy jog: HILLS: 15x120m hill with quick jog back. Each up/down off a 2.00 cycle

Rest

26min easy run (4km)

1hr 25min run (13km)

7

Rest

10min easy jog, 30min threshold run, 10min easy jog (9km total non stop)

Rest

10min easy jog, Track: 5x800m in 4.05 (2min slow jog), 10min easy jog

Rest

26min easy run (4km)

1hr 38min run (15km)

8

Rest

10min easy jog, 30min threshold run, 10min easy jog (9km total non stop)

Rest

10min easy jog: HILLS: 30x60m hill with quick jog back. Each up/down off a 1.00 cycle

Rest

25min easy run (4km)

1hr 44min run (16km)

9

Rest

10min easy jog, 35min threshold run, 10min easy jog (10km total non stop)

Rest

10min easy jog, Track: 10x400m in 1.55 Β (1min slow jog), 10min easy jog

Rest

25min easy run (4km)

1hr 57min run (18km)

10

Rest

10min easy jog, 35min threshold run, 10min easy jog (10km total non stop)

Rest

10min easy jog: HILLS: 20x110m hill with quick jog back. Each up/down off a 2.00 cycle

Rest

25min easy run (4km)

1hr 43min run (16km)

11

Rest

10min easy jog, 35min threshold run, 10min jog (10km total )

Rest

10min easy jog, Track: 6x800m in 4.00 (2min slow jog), 10min easy

Rest

25min easy run (4km)

52min easy run (8km)

12

Rest

24min easy run (4km)

Rest

10min easy jog, TRACK: 4x200m in 55 (1min jog) 5min easy jog

Rest

Rest

RACE: Half marathon- 21.1km

Tuesday run: This consists of 10min easy paced jog to warm up, taking it very easy at approximately 7.00 per km pace. You then roll straight into the threshold pace run, which will be run at close to your lactate threshold. This is right at the upper end of your aerobic limits, at a point where you can still get into a conversation with someone whilst running, but only speak in short sentences. It is essentially your ideal half marathon pace. The pace for a 2.00 half marathon is 5.41 per km. You can either measure this using a GPS watch, or do it on a measured course such as a 400m running track. At this 5.41 per km pace you would hit each 400m on a track in 2.16. 10min easy paced jog to warm up, taking it very easy at approximately 7.00 per km pace. The threshold running will help you become used to running at race pace.

Thursday hill or speed session: 10min easy paced jog to warm up, taking it very easy at approximately 7.00 per km pace. On the track to hit the targets for the 200m, 400m and 800m reps at the prescribed pace on the program. Make sure your jog recovery between reps is very slow (i.e. about 8.00 per km pace). For a 60m hill session, you have to run up, then back down the hill in 1 minute, Aim to run up the hill in approximately 25 sec and jog back down in approximately 35 sec. That is called a one minute cycle. Finish both the hill and track sessions with a 5min easy paced jog to cool down taking it very easy at approximately 7.00 per km pace. These speed and hill sessions will help you tolerate race pace as they will help improve your VO2 max and increase your lactate threshold.

Saturday and Sunday runs:

These runs are at an easier pace than race pace (approximately 6.30 pace per km is fine- a bit faster if you are feeling really comfortable) and could be done on road and/or trails or parklands. They are very important to build up your endurance for the half marathon.

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As with all sports equipment the best fit or purchase is to choose the gear that suits your purpose. In other words, what are you using the product for. In my case, I am about 170cm tall, a senior and I do 40 minutes of treadmill fast walking 5 days a week. I have been using a Jazzfit 16 treadmill for the last 10 years on an off but decided to upgrade. I was therefore looking for a sturdy and well built machine similar to my old one with the intention of long term use. Looking through the myriad of treadmills on line was no fun. I had a budget in mind but the treadmills in the mid range looked too flimsy and a lot of reviews were not complimentary. After a few days of research, I was lucky to land on the Endurance Treadmills web page. A large number of reviews supported the Endurance Spirit model and when I checked the specifications, it ticked all my boxes. The price was a bit higher than my intended budget but as the old saying goes you get what you pay for. I finally made up my mind to buy it after viewing the video showing the treadmill in action. I knew then this was exactly what I was looking for.
The machine came well packed. The instruction booklet was one of the best I have come across. Installation was well described and I was impressed with the little tool pack which had bolts/screws and tools taped on a card with size and description of each item. Putting it all together was easy although a bit heavy to shift it around, if you're on your own. The build is heavy duty, robust and professionally made with a lot of thought. The computer is easy to use with the large buttons, clear screen and quick speed and incline buttons. These buttons are also on the handles for quick and easy speed and incline adjustments. The belt is anti-static and of good quality. Best of all it is very quiet in motion, at least compared to my old treadmill. There are plenty of programmes to choose from, which I haven't used as yet. There is also a Mode button that allows you to exercise from a countdown start position,e.g. distance, time, calories countdowns.
At the end of the day, this treadmill model suits me and my exercise regimen and I would be happy to recommend it to anyone who wants to keep fit regularly. Lastly and most importantly is the 5 years motor warranty and 12 months parts replacement warranty and the after sales service. If looking for a treadmill, check out the Endurance range.
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