Half Marathon Race Pace Simulator

Workout - Half Marathon Race Pace Simulator

• 12min @ 12'00''/mi
• 0.0mi @ 8'15''/mi
• 0.0mi @ 8'00''/mi
• 12min @ 12'00''/mi

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Intro

Here’s a breakdown of Half Marathon Race Pace Training Run 1.27.58!! from The FOD Runner. Below are the key elements so you can run this session. Watch the full video for the rest.

Key points

• A threshold/tempo run holding race-pace effort over 10+ miles (around 16 km).
• Build up to a steady around 6:40 min/mile (4:09 min/km) pace and hold it for most of the run, starting easier.
• An early hill in the first mile mimics race terrain and builds strength.
• Strong at mile 10? Push further. The creator extended to 12 miles and ran a 13.5-mile half-marathon in 1:27:58.
• Open conservatively, let your body settle, then dial in target pace.
• Let how you feel decide whether to go past the planned distance.

Workout example

Warm‑up: 1‑2 mi easy jog

Main set (10‑12 mi):
- Miles 1‑3: easy start, aim for around 19:30 for 3 mi (around 6:30 min/mile) to find rhythm.
- Miles 3‑10: settle into 6:40 min/mile (around 4:09 min/km). Steady effort. On hills, hold effort, not speed.
- Miles 10‑12 (optional): if strong, add 1‑2 mi at the same pace or a slight negative split.

Cool‑down: 1 mi easy jog

Closing note

Try this race-pace threshold workout. Adjust paces to your recent race pace in the Pacing app and see how far you can push.

References

• Half Marathon Race Pace Training Run 1.27.58!! | Running Vlog | FOD Runner - YouTube (YouTube Video)