CIM Prep: Half Marathon Time Trial

Workout - CIM Prep: Half Marathon Time Trial

• 10min @ 9'00''/mi
• 21.1km @ 5'15''/mi
• 10min @ 9'00''/mi

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Intro: Seth James DeMoor’s Half Marathon Time Trial. CIM Prep: 1:08:44 is worth watching. Here’s a summary so you can try this yourself. Watch the full video for the rest.

Key points:

• A time trial or training race before your main event lets you test nutrition, gear, and the course. A 10K dress rehearsal works well. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Match race-day conditions: same breakfast, same clothes, same hydration, same headband.
• CIM is mostly downhill with around 100 ft of total elevation gain, so paces are faster on the descents.
• Watch heart rate and power (he ran 165 bpm avg, 173 bpm peak, around 328 W) to gauge effort. For more on using these metrics, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Workout example:

• Goal: 13.1 mi (21.1 km) half-marathon time trial on a downhill-friendly route.
• Target pace: around 5:00 min/mi (3:05 min/km). The video shows 1:08:44 (around 5:13 min/mi). Hitting paces like this needs good speed work. See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Structure:
  1. 10–15 min easy jog to warm up.
  2. Run the 13.1 mi with race-day nutrition and hydration (drop bag, drink at regular intervals).
  3. Finish strong, log average heart rate and perceived effort.
  4. 10 min easy jog or walk to cool down.

Tips:

• Eat the same breakfast you’ll use on race day and test it.
• Use a drop bag for your phone and other items, then arrange a ride back (he used Uber).
• Wear a headband or cap to control sweat.
• Log heart rate and power so you have a baseline.

Closing note: Run this on a similar course and adjust paces to your fitness in the Pacing app. Good way to refine your race-day approach.

References

• Half Marathon Time Trial. CIM Prep: 1:08:44 - YouTube (YouTube Video)