Elevate Your Performance: 10-Week Half Marathon Base Foundation

Are you an novice runner looking to conquer the 21km distance without burning out? This plan is designed specifically for athletes who want professional-level structure but are limited to 4 to 6 hours of training per week.

Why Base Training is Your Secret Weapon

Base training is the most critical phase of the athletic year. Many runners plateau because they skip this foundation. This 10-week block focuses on improving your aerobic fitness and sport-specific strength, preparing your musculoskeletal system for the higher volumes and intensities of a Peak phase.

Plan Structure & Expectations

This plan follows a progressive 10-week arc, starting at 4h 07m and peaking at 6h 23m:

• Week 1: Initial Testing & Baseline Establishment


• Weeks 2–5: Block 1: Aerobic Development & Strength


• Weeks 6–9: Block 2: Structural Durability & Endurance


• Week 10: Re-test & Progress Validation

Required Equipment

To get the most out of this plan, you will need:

• Heart Rate Monitor: Essential for executing sessions at the correct % of Threshold Heart Rate (%THR).


• GPS Watch: To monitor distance and consistency.


• Facility Access: A flat 5km route or track is required for the Test and Re-test weeks.

What’s Included?

When you purchase this plan, you aren't just getting a calendar—you're getting a comprehensive training ecosystem:

• Core Strength Plan: Build the stability needed to maintain form when tired.


• Flexibility Programming: Sport-specific routines to aid recovery and prevent injury.


• Free Performance Tools: Exclusive access to our evaluation tools to help you set your training zones with precision.

Start building your engine today and set yourself up for a Half Marathon Personal Best!