HALF MARATHON SESSION.. getting ready for 1ST RACE of 2020! - Ben Parkes

Aug 13, 2025

This is a quick summary of HALF MARATHON SESSION.. getting ready for 1ST RACE of 2020! from Ben Parkes. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key points & tips

Warm‑up with a relaxed 2 km jog (low heart‑rate, easy effort).
Main set: 5 rounds of 600 m + 400 m (total 1 km) at roughly 3:12 – 3:15 per km pace for the 600 m and about 3:08 – 3:10 per km for the 400 m. Adjust to your current half‑marathon training pace. This structure is a fantastic way to build race-specific endurance. If you want to dive deeper into the science behind these sessions, our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is the perfect resource.
Keep the recovery between the two intervals at about 90 seconds of easy jogging or walking. If you feel it’s too hard, extend the recovery a bit.
Finish with a 2 km cool‑down jog, keeping the effort easy.
If the weather or terrain is slippery, stay safe and keep the effort controlled – the workout is flexible for any surface.

Workout example

2 km easy warm‑up
5 × {
  600 m @ ~3:12 / km pace
  90 s easy jog/walk recovery
  400 m @ ~3:08 / km pace
  90 s easy jog/walk recovery
}
2 km easy cool‑down

This workout is highly adaptable. Feel free to swap the 600 m/400 m distances for 800 m/200 m or 1 km repeats if you prefer. The key is to adjust paces to match your current training zones, as the principles of structured intervals can be tailored for any goal, including Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Closing note Give this session a go before your next race, and tweak the paces to suit your own fitness using the Pacing app. A smart training plan is crucial whether your goal is the half marathon or you’re looking to conquer a shorter distance. For more on that, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Have fun, stay safe, and keep building that strength! 🚀