Half Marathon Tempo Intervals
Workout - Half Marathon Tempo Intervals
- 15min @ 6'00''/km
- 4 lots of:
- 5min @ 5'45''/km
- 2min 30s @ 7'00''/km
- 10min @ 6'30''/km
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Here’s how the Half Marathon PB Training Plan from This Messy Happy works and how to use it. A half marathon PB needs a well-built plan, whether you’re targeting the half or mastering the 10K. Watch the full video for the details. Below is the summary and key workouts.
Key principles of the plan
This is for experienced half-marathoners adding speed and variety. At a high level:
- Structure: each week has three main runs: easy base on Tuesday, tempo or intervals on Friday, progressive long run on Sunday. Strength and conditioning fill Monday and Thursday.
- Periodized blocks: two 4-week blocks (Base and Speed) with a recovery week between where volume drops. The last two weeks cut volume in half for race day.
- Pacing: the long run builds to 18 km before the taper. Polarized approach: easy runs actually easy, hard efforts count. Friday’s speed work is key. For more on intervals, see the detailed breakdown.
- Habits: don’t skip strength, stretch after every run, honor recovery days, enjoy the work.
Example workout schedule
Weeks 1–3 (Base Block)
* Tuesday: easy base run (30–45 min at a conversational pace).
* Friday: tempo intervals. 15 min warm-up, then 5-min efforts at half-marathon race pace (upper zone 3), 2.5 min easy between. 3–4 efforts, then 10 min cool down.
* Sunday: progressive long run. Start at 8 km, build 1–2 km a week, target 12–14 km by end of block.
* Monday/Thursday: light strength and core (foam rolling, yoga, Pilates, body-weight).
Week 4 (Recovery
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## References
- **[Half Marathon PB Training Plan - YouTube](https://www.youtube.com/watch?v=SyILjLlZK1o)** (YouTube Video)