HALF

MARATHON
TRAINING
PLAN
THRESHOLD
PERFORMANCE CLUB

STAY CONNECTED

@robertjameshester
THRESHOLD
PERFORMANCE CLUB

12 weeks
HALF MARATHON TRAINING PLAN

The Journey Find out what

Remember, it's the journey of
improving your fitness which is the
you're capable of
most exciting part of taking on a 10K
run. Have fun. Enjoy it. achieving
Work hard
Your main goal should be to show
up and complete each workout.
Improvement comes from hard work
Hard work pays off. It will be tough.
and dedication. Whether you hit
Some days a rest day will be more
your target time or not, enjoy the
appealing. Trust the process,, the
process.
hard work is worth it.

Believe
Belief can 10x your chance of hitting
the goals in front of you. By
visualising your potential success
you will be one step closer to
achieving your goals. Believe in
yourself.

THE PURSUIT OF PERFORMANCE

 Pacing
TIME PACE/KM PACE/MILES

3 hours 8:32 13:44

2 hours 45 7:49 12:35

2 hours 30 7:07 11:27

2 hours 15 6:24 10:18

2 hours 5:41 9:09

1 hour 55 5:27 8:46

1 hour 50 5:13 8:23

1 hour 45 4:59 8:01

1 hour 40 4:44 7:38

1 hour 35 4:30 7:15

1 hour 30 4:16 6:52

1 hour 25 4:02 6:29

1 hour 20 3:48 6:06

1 hour 15 3:33 5:43

1 hour 10 3:19 5:20

1 hour 5 3:05 4:57

1 hour 2:51 4:35

 Weeks: 1-4

Week 1 Notes
Monday 5km low HR run
Tuesday 4x 400m sprints
Wednesday Gym: Leg day
Thursday 8x 200m sprints
Friday Gym: Full body
Saturday 8-12km low HR run
Sunday Gym: Full body

Week 2
Monday 5km low HR run
Tuesday 4x 400m sprints
Wednesday Gym: Leg day
Thursday 8x 200m sprints
Friday Gym: Leg day
Saturday 8-12km low HR run
Sunday 1 hr low HR cycle / swim

Week 3
Monday 6-10km low HR run
Tuesday 5x 400m sprints
Wednesday Gym: Leg day
Thursday 10x 200m sprints
Friday Gym: Full body
Saturday 9-14km low HR run
Sunday 1 hr low HR cycle / swim

Week 4
Monday 6-10km low HR run
Tuesday 5x 400m sprints
Wednesday Gym: Leg day
Thursday 10x 200m sprints
Friday Gym: Full body
Saturday 12-15km low HR run
Sunday 1 hr low HR cycle / swim
 Weeks: 5-8

Week 5 Notes
Monday 10km low HR run
Tuesday 8x 400m sprints
Wednesday Gym: Leg day
Thursday 4x 1km sprints
Friday Gym: Full body
Saturday 12-15km low HR run
Sunday 1 hr low HR cycle / swim

Week 6
Monday 10km low HR run
Tuesday 10x 400m sprints
Wednesday Gym: Leg day
Thursday 6x 1km sprints
Friday Gym: Full body
Saturday 15-20km low HR run
Sunday 1 hr low HR cycle / swim

Week 7
Monday 12km low HR run
Tuesday 10x 400m sprints
Wednesday Gym: Leg day
Thursday 5x 1km pyramid run
Friday Gym: Full body
Saturday 15-20km low HR run
Sunday 1 hr low HR cycle / swim

Week 8
Monday 12km low HR run
Tuesday Gym: Leg day
Wednesday 5km low HR run
Thursday 7x 1km pyramid run
Friday Gym: Full body
Saturday 20-23km low HR run
Sunday Gym: Full body
 Weeks: 9-12

Week 9 Notes
Monday 12km low HR run
Tuesday 10x 400m sprints
Wednesday Gym: Leg day
Thursday 8x 800m sprints
Friday Gym: Full body
Saturday 20-23km low HR run
Sunday Gym: Full body

Week 10
Monday 12km low HR run
Tuesday 10x 400m sprints
Wednesday Gym: Leg day
Thursday 8x 1km sprints
Friday Gym: Full body
Saturday 23-27km low HR run
Sunday Gym: Full body

Week 11
Monday 10km low HR run
Tuesday 10x 400m sprints
Wednesday Gym: Leg day
Thursday 6x 1km sprints
Friday Gym: Full body
Saturday 20km low HR run
Sunday Gym: Full body

Week 12
Monday 5-8km low HR run
Tuesday Gym: Leg day
Wednesday 5km low HR run
Thursday Gym: Stretching
Friday Rest
Saturday Rest
Sunday RACE DAY
THE PURSUIT OF
PERFORMANCE
THRESHOLD
PERFORMANCE CLUB

STAY CONNECTED

@robertjameshester