Half Marathon Pace Simulator
Workout - Half Marathon Pace Simulator
- 5.0km @ 6'00''/km
- 3 lots of:
- 5.0km @ 5'00''/km
- 2min rest
- 5.0km @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Lee Grantham’s Half Marathon Plan – The 6 Sessions That Always Deliver Results is a solid blueprint. Below are the main takeaways so you can try one of these workouts this week. Watch the full video for context.
Key points:
- Six sessions: three speed intervals and three long runs designed to hold half-marathon pace under fatigue.
- Use a 10 km time trial to set target paces. Everything else flows from that.
- Most training lacks sustained work near race pace and leg strength. The plan adds long intervals, progressive long runs, and hill repeats.
- All distances are in km (10 km, 5 km, 25 km). Half-marathon efforts are roughly 5–10% slower than your 10 km trial pace.
Workout example (interval session 1):
- 10 min easy jog.
- 4 × 10 min at 10 km trial pace with 60 seconds light jog between reps.
- 10 min easy to finish.
Tip: the 1-minute recovery keeps the pulse in check and holds steady output through all four blocks.
Long run example (long run 1, 25 km):
- 5 km in Zone 2 (easy).
- 3 × 5 km at half-marathon pace (around 5–10% slower than 10 km pace), 2 min light jog between.
- 5 km easy to finish.
Tip: keep recoveries truly easy to flush lactate before the next 5 km block.
Closing note: Open the Pacing app, enter your 10 km trial pace, and try these workouts. Adjust paces to your targets.