Ben's Race-Breaker Surges
Workout - Ben's Race-Breaker Surges
- 10min @ 8'00''/km
- 10min @ 6'30''/km
- 6 lots of:
- 3min @ 6'30''/km
- 30s @ 5'45''/km
- 1min 30s rest
- 400m @ 5'30''/km
- 10min @ 8'00''/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.
Based on HOW I RAN A 68 MINUTE HALF MARATHON (READING HALF 2022 RACE RECAP) from Ben Is Running, here’s a breakdown of his approach. The video is excellent. The actionable details are below so you can try the methods now. The full video has more depth.
Key points:
- High-volume build-up: over 8 weeks before race day, Ben grew his weekly volume from around 70 miles to roughly 100 miles (about 155 km). Training included a “double threshold” approach. 30 minutes at threshold in the morning, another 30 at that same pace in the evening on select days (Tuesday and Thursday), plus a big Sunday long run.
- No taper: instead of tapering before the race, Ben chose to test actual fitness by racing at full training volume, relying on the consistency of preparation.
- Pack-running strategy: stick with a group of 10 to 12 runners, save energy on the opening hills, and let the pack’s pace guide you.
- Hill and downhill tactics: ease up climbing, then accelerate at the summit and drive the descents.
- Surge zones: near the 18 to 19 km mark, throw in quick accelerations (like sprinting to a traffic light) to break the chasing group.
- Final kick: with about 800 meters remaining, move past the final pair, then full sprint around the last corner into the finish.
Workout example (adaptable):
- Tuesday and Thursday, double threshold:
- Morning: 30 minutes at threshold pace (around 3:12 per km if you’re aiming for a 68-minute half).
- Evening: another 30 minutes at the same threshold intensity.
- Sunday, long run:
- 20 km (12 miles) at easy, controlled 3:45 to 4:00 per km, with several 5-minute hill repetitions.
- Mid-week easy runs:
- 5 to 8 km at a relaxed pace. Loose form and recovery.
- Race-day simulation (optional):
- 2 km warm-up, then 5 km at goal half-marathon pace (3:12 per km), ending with a 1 km hard surge at 3:00 per km.
Practical tips:
- On hills, keep the body loose and attack the crest or the descent.
- Training with a small group gives a mental lift that makes holding pace easier.
- Practice short “traffic-light” accelerations (20 to 30 seconds) every 2 to 3 km to drop other runners.
- Track pace with a watch or the Pacing app to keep 3:12 per km consistent.
Closing note: try these techniques on a long run or your next half-marathon. Adjust the paces in the Pacing app to fit your fitness.