Ben Parkes' Pre-Race Half-Marathon Repeats
Workout - Ben Parkes' Pre-Race Half-Marathon Repeats
- 2.0km @ 5'50''/km
- 5 lots of:
- 600m @ 3'13''/km
- 1min 30s rest
- 400m @ 3'09''/km
- 1min 30s rest
- 2.0km @ 5'50''/km
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Here’s a breakdown of HALF MARATHON SESSION.. getting ready for 1ST RACE of 2020! from Ben Parkes. You can run this workout today using the steps below. Watch the full video for context and coaching tips.
Key points and tips
- Warm up with a 2 km easy jog (low heart rate, relaxed pace).
- Main set: 5 reps of 600 m plus 400 m (1 km total) at 3:12–3:15 per km for the 600 m and 3:08–3:10 per km for the 400 m. Scale paces to your current half-marathon training intensity. For the science behind this kind of structure, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Rest 90 seconds between intervals with easy jog or walk. Add more if you need it.
- Cool down with a 2 km easy jog.
- If conditions are slippery, dial back the effort. Don’t compromise safety.
Workout example
2 km easy warm‑up
5 × {
600 m at around 3:12 per km
90s easy jog/walk recovery
400 m at around 3:08 per km
90s easy jog/walk recovery
}
2 km easy cool‑downYou can adjust distances. Try 800m/200m or 1 km repeats. The structure works across distances. For 5K work, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Set paces to your current fitness and zones.
Closing note Try this before your next race and use the Pacing app to set paces to your fitness. For distance-specific training, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.