Race Pace 3-2-1 Ladder

Workout - Race Pace 3-2-1 Ladder

• 10min @ 7'00''/km
• 4 lots of:
  • 3min @ 5'00''/km
  • 2min @ 4'00''/km
  • 1min @ 3'30''/km
  • 1min 30s rest
• 5min @ 7'30''/km

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Intro

On The FOD Runner, “9 Workouts To Help You Run A Faster Half Marathon” walks through methods worth trying. The full video adds detail.

Key points

• Three categories: 3 interval sessions, 3 threshold/tempo (goal-pace) workouts, and 3 long-run variations to build speed, endurance, and race-day readiness.
• Intervals: train your body to handle fatigue, practice surging, and lock in race-pace feel.
• Threshold/tempo: sustained work around 10K to half-marathon pace, raising lactate threshold and dialing in target effort.
• Long-run variations: a strong closing stretch or mid-run tempo block trains you to hold race pace longer.

Workout examples

1. Interval, 3-2-1 ladder

• Format: 3 min at half-marathon pace, 2 min at 10K pace, 1 min at 5K pace (repeat 3-4 times).
• Distance option: 1 km, 600 m, 400 m (or 200 m) repeats.
• Recovery: 60-120 s easy jog between efforts, around 18 min total. Extend as fitness grows.

2. Interval, 6x3 min classic

• Effort: 3 min at 5-10K pace with 2 min jog (or 1-2 min) between.
• Reality check: if your pace fades, you started too hard.
• Volume: 6 rounds, about 18 min of intensity.

3. Surge training, 4x2 min + 4x30 s + 4x2 min

• Flow: 2-min blocks at around 10K pace with 30-sec surges at 3K-pace effort, then back to 2-min work.
• Rest: 60-90 s between 2-min reps, 45-60 s after the surges.
• Skill: accelerate and settle back into race rhythm.

4. Threshold, K-rep ladder (8-12 x 1 km)

• Pace: between 10K and half-marathon effort.
• Recovery jog: 60 s easy (2-2.5 min if you’re still building).
• Progression: start with 8 reps and build toward 12.

5. Mile repeats (5-8 rounds)

• Pace: 10K to half-marathon range, even effort.
• Rest: 2 min easy jog tapering to 60 s.
• Discipline: keep pace consistent. Dial back if you’re slowing.

6. Two-mile repeats (4-6 x 2 miles)

• Purpose: goal-pace practice, around 8 miles at half-marathon intensity.
• Jog break: about 2 min easy between reps to keep your heart rate up.
• Schedule: works 3-4 weeks pre-race; scale back to 2-3 weeks during taper.

7. Long run with fast finish

• Format: 75-120 min easy, then 15-20 min of tempo or race pace.
• Reward: tests mental toughness and builds confidence.

8. Long run with tempo block

• Structure: easy miles, then a 30-min tempo push (about 60-min race pace) in the middle third, easy finish.
• Setting: trail for strength, pavement for pure pace work.
• Transition: light jog between the hard section and the final segment.

Closing note

Use the Pacing app to dial these workouts into your own training and chase your half-marathon PR.

References

• 9 Workouts To Help You Run A Faster Half Marathon - YouTube (YouTube Video)