Big Half Marathon Long Run

Workout - Big Half Marathon Long Run

• 15min @ 9'45''/mi
• 0.0mi @ 8'00''/mi
• 10min @ 10'45''/mi

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Intro

An overview of “ALL IN: EPISODE 10 - THE BIG HALF MARATHON LONDON” from The Welsh Runner. Here are the key points and the featured workout. Watch the full video for the breakdown.

Key points

• Top-heavy week: after a lighter week of around 55 mi, volume climbs to about 100 mi heading into the half-marathon.
• Long-run strategy: a long, steady run of 15 to 24 miles at easy aerobic effort (around 8 min/mi).
• Fuel and timing: eat a solid breakfast and skip fasted runs. Nutrition before and during longer sessions matters.
• Half-marathon pacing: aim for 5:10-5:15 min/mi (around 68-70 minutes) with an early negative split. Adjust by feel.
• Recovery: an easy 5-mile run after the long run, plus a short cooldown after the race.
• Training philosophy: push volume or intensity, not both at once. It keeps injury risk down.

Workout

Tuesday-Thursday (mid-week): 7-10 miles at steady, easy pace (around 8 min/mi).

Saturday (pre-race): 5 miles at conversational, very easy pace.

Sunday, race (half marathon):

• Start at 5:10 min/mi (target 68-70 minutes total).
• If pace feels manageable, drop to 5:00 min/mi in the second half.
• Add short surges (30-60 seconds at 4:30 min/mi) in the final 3 miles if you’re feeling strong.

Closing note

Run this high-volume, low-intensity long run this week, with paces set to your zones in the Pacing app.

References

• ALL IN: EPISODE 10 - THE BIG HALF MARATHON LONDON - YouTube (YouTube Video)