Sub-90 Half-Marathon 1km Repeats

Workout - Sub-90 Half-Marathon 1km Repeats

• 15min @ 5'45''/km
• 8 lots of:
  • 1.0km @ 4'07''/km
  • 1min rest
• 10min @ 6'00''/km

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Lee Grantham’s How to Break the 1:30 Half Marathon Barrier: Run Your Fastest Half Yet! breaks down a practical training approach. Here’s what you need to start the workout immediately. Watch the full video for context and refinements.

Key points:

• Target pace is 4:15 min/km (≈ 6:52 min/mi). You want to feel at ease sustaining it across all 21.1 km.
• Build a base with 8 km of threshold work, ramping up from 4 to 5 km sessions to the full 8 km.
• Use 60-second recovery windows across all interval work. Teaches the body to manage breathing and cardiac rhythm.
• Long runs total 25 km, with race-pace blocks (4:15 km) cushioned by easier stretches (≈ 4:40 km) to build mental toughness.
• Use the same fueling approach (gels every ~20 min) in workouts and on race day. Lets the digestive system adapt.

Workout example:

1. Interval session 1: 16 × 500 m reps (8 km total) faster than race pace with 60 s recovery. Increase volume week by week.
2. Interval session 2: 8 × 1 km reps (8 km total) at the pace you held in the 500 m work, 60 s rest.
3. Interval session 3: 4 × 2 km reps (8 km total) at ~4:00 min/km or quicker, 60 s recovery.
4. Long run #1: 25 km. 8.5 km easy, 8 km at 4:15 km, 8.5 km easy. Run easy portions at ~4:40 km if needed.
5. Long run #2: 25 km. 7.5 km easy (≈4:40 km), 10 km at 4:15 km, 7.5 km easy.
6. Long run #3: 25 km. 6.5 km easy, 12 km at 4:15 km, 6.5 km easy.

Pro tips:

• 2 to 3 km warm-up before intense work. You’ll bounce back faster.
• Use the same fueling rhythm (a gel every 20 min) in training and on race day.
• Build hard-work volume week to week. Avoid sudden jumps that double the load.
• When warm-ups and fueling become second nature, race day feels less daunting.

Closing note: try these sessions, adjust paces in the Pacing app, and chase that sub-90-minute time.

References

• How to Break the 1:30 Half Marathon Barrier: Run Your Fastest Half Yet! - YouTube (YouTube Video)