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 05min  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  (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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Chen Gu (Canberra, AU)
Excellent Treadmill Experience – Great Value for Money

I had a fantastic experience purchasing this treadmill. The sales team was extremely patient and provided thorough explanations to help me choose the right model. Delivery was fast and the packaging was secure—everything arrived in perfect condition. The treadmill itself feels safe, sturdy, and easy to use. It’s also stylish and runs smoothly. For the price, the quality is outstanding—truly great value for money. After-sales service has been very helpful and responsive as well. Overall, I’m very satisfied and highly recommend it!

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Tony Anderson (Brisbane, AU)
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I worked my old treadmill until it wouldn't go any more. Lets see how long I can run this one.

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Endurance SPT Treadmill
Christian (Sydney, AU)
Endurance SPT 1 year ownership review

This review is for the Endurance SPT after 1 year of ownership.

I'll start by saying the online support prior to delivery was excellent. Our treadmill was purchased just prior to Christmas 2023 whilst on sale through Endurance's official Amazon shop. We were departing for holidays within a few days and were in the predicament of possibly having the treadmill delivered whilst being away. We reached out and their support was very good and responsive, and were able to organise from memory a next day delivery (we live in Sydney).

The treadmill is a medium size and weight, giving it a solid enough feel in build quality and stability, however remaining light enough to be easily moved around by myself or wife if needed. As other reviews may have mentioned, set up may be quite difficult if done alone, however instructions and steps are itself easy.

Here are my likes, dislikes, and observations from the last year of ownership.

Likes:
User interface - simple as a treadmill should be with large buttons as well as controls on the handles
Running belt - made of a hard-wearing plastic material which provides plenty of grip however also won't cause friction burns on intermittent skin contact (safer with children)
Form factor - Being able to fold up the treadmill and move it around the house is great
Speed and incline options - More than enough settings for 99% of the population
Finish - The materials used and the coatings on the frame are good quality and show almost no wear from a year of use

Dislikes:
Heartrate sensors - Located on the handles, these sensors are probably only for those continuously walking. They take too long to establish a reading (e.g. walking after conducting a run)
Lack of waterproofing - This may sound silly, however I myself generate a lot of sweat during a run, and there are a couple vulnerable points on the treadmill where water/sweat may ingress. These include the speed/incline adjustment buttons on the handles, the usb port, and the speakers. This vulnerability is serious enough that even after a wipe down after every use, I have had an instance where the treadmill was unable to turn on for multiple days in a row due to this. To combat this I now have to drape a towel over the whole upper section of the treadmill when in use by myself.

Other observations:
Size of the track - I am 175cm tall and find the track a perfectly adequate size for running. I would still say the track size does initially take getting used to and you will find yourself consciously aware of the sides and end of the track, however this is no longer a factor.
Somewhat limited quick-select speeds - I think more space on the interface should be dedicated to adjusting the speed and less controlling the incline. Quick-select buttons on the screen interface only go up in speeds of 2km/h up to 10km/h which can mean constantly holding down the increase button for a short while if you want to run at speeds greater than 10km/h (only increases in increments of 0.1km/h per press).
Pricing - I think at the time whilst on sale, this treadmill was a very good purchase and great value, however whilst writing this review there are currently some other comparable treadmills which I would say are very competitively priced.

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