21.1K 4-week Training Program

On road, track, or treadmill

This program is designed to follow on from the 5K and the 10K programs as part of a 12-week program. However, if a race is scheduled on a date earlier than the 12 weeks, you can drop certain days/weeks in order to be ready for the race. For example, if you decide to run a half-marathon race 10 weeks from Monday, you can drop 1 week from the 5K program and 1 week from the 10K program.

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
 Rest 60 min easy 20 min warm-up, 7 times 800m at 85%, recovery between each 200m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 5 times 2000m at 80% speed, recovery 800m between each, 10 min cool-down 30 min easy 20 min warm-up, 10k half-marathon pace, 10 min cool-down
2
 Rest 60 min easy 20 min warm-up, 8 times 800m at 85%, recovery between each 200m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 7 times 2000m at 80% speed, recovery 800m between each, 10 min cool-down 30 min easy 20 min warm-up, 12k half-marathon pace, 10 min cool-down
3
 Rest 60 min easy 20 min warm-up, 9 times 800m at 85%, recovery between each 200m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 9 times 2000m at 80% speed, recovery 800m between each, 10 min cool-down 30 min easy 20 min warm-up, 15k half-marathon pace, 10 min cool-down
4
 Rest 20 min warm-up, 10 times 800m at 85%, recovery between each 200m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 1 time 1000m at 90% speed, recovery 300m, 1 time 2000m at 85%, recovery 500m, 1 time 3000m at 85%, recovery 1000m, 1 time 2000m at 85%, recovery 800m, 1 time 1000m at 90%, 10 min cool-down 30 min easy 20 min easy half-marathon race

Definitions per Target Time

Time
Average speed in kilometres per hour
Mins
Easy
95%
90%
85%
Warm-up
Cool-down
Recovery
<71
14 k/h
19 k/h
18 k/h
17.5 k/h
11 k/h
12 k/h
10 k/h
71-75
13.5 k/h
18.5 k/h
17.5 k/h
17 k/h
11 k/h
12 k/h
10 k/h
76-80
13.5 k/h
18 k/h
17 k/h
16.5 k/h
11 k/h
12 k/h
10 k/h
81-85
13 k/h
17.5 k/h
16.5 k/h
16 k/h
10.5 k/h
11 k/h
10 k/h
86-90
13 k/h
17 k/h
16 k/h
15.5 k/h
10.5 k/h
11 k/h
10 k/h
91-95
12.5 k/h
16.5 k/h
15.5 k/h
15 k/h
10.5 k/h
11 k/h
10 k/h
96-100
12.5 k/h
16 k/h
15 k/h
14.5 k/h
10 k/h
10 k/h
9 k/h
101-105
12 k/h
15.5 k/h
14.5 k/h
14 k/h
10 k/h
10 k/h
9 k/h
106-110
11.5 k/h
15 k/h
14 k/h
13.5 k/h
10 k/h
10 k/h
9 k/h
111-115
11 k/h
14.5 k/h
14 k/h
13 k/h
9.5 k/h
9.5 k/h
8.5 k/h
116-120
10.5 k/h
14 k/h
13 k/h
12.3 k/h
9.5 k/h
9.5 k/h
8.5 k/h
121-125
10 k/h
13.5 k/h
12.5 k/h
11.8 k/h
9.5 k/h
9.5 k/h
8.5 k/h
126-130
9.5 k/h
13 k/h
12 k/h
11.5 k/h
9 k/h
9 k/h
8 k/h
131-135
9 k/h
12.5 k/h
11.5 k/h
11 k/h
9 k/h
9 k/h
8 k/h
136-140
8.5 k/h
12 k/h
11 k/h
10.5 k/h
9 k/h
9 k/h
8 k/h
141-145
8 k/h
11.5 k/h
10.5 k/h
10 k/h
8 k/h
8 k/h
7 k/h
>145
7.5 k/h
11 k/h
10 k/h
9 k/h
7 k/h
7 k/h
6 k/h