First Half Marathon Speed Builder
Workout - First Half Marathon Speed Builder
- 10min @ 7'00''/km
- 5 lots of:
- 1.0km @ 5'31''/km
- 3min rest
- 10min @ 7'00''/km
to import the workout after you install it.
Running your first half marathon takes preparation. Based on First Half Marathon Tips | How To Run Your First Half Marathon by The Running Channel, here are the essentials. Watch the full video for context.
Key points for your first half marathon
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Set tiered goals. Three targets keep you motivated and let your training intensity match your ambitions: A-goal (stretch), B-goal (realistic), C-goal (attainable on a bad day).
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Choose the right training plan. A 90-minute goal calls for different prep than aiming for 2 hours. Make sure Week 1’s volume matches what you’re currently running, so you don’t jump too far. These guidelines work for half marathons but apply to any distance. If a half feels like too big a step, Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance is a good intermediate goal.
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Prioritize key workouts. Two anchors: the long run each week (building toward around 10 mi / 16 km) and interval sessions. Intervals at paces faster and slower than goal pace build speed and aerobic capacity. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
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Nutrition and fueling. Carb-load for 2 to 3 days before race day to top up glycogen. Use long runs to test gels, chews, and sports drinks to find what your stomach handles.
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Taper. Drop volume and intensity during the final 2 to 3 weeks so you arrive at the start fresh.
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Race day. Don’t go out too hard. For the first 5 km, ease into goal pace. A mantra or mental cue helps when fatigue hits.
Sample training week
For a 2-hour finish goal:
- Long run: 10 mi (16 km) easy, around 10 sec/km slower than goal race pace.
- Interval day: 5 x 1 km at 10 sec/km faster than race pace, with a 400 m recovery jog between. The same approach scales down for shorter distances. See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Tempo run: 4 mi at goal race pace (around 5 min/km).
- Easy run: 3 mi at conversational pace.
Final thoughts
Use this framework and adjust paces in the Pacing app to your timeline. Watch the full video from The Running Channel for additional guidance.