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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.