How To Get A Half Marathon PB | Run 13.1 Miles Faster - The Running Channel

Intro: This is a quick summary of How To Get A Half Marathon PB | Run 13.1 Miles Faster from The Running Channel. 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

• Set a clear time goal first, then calculate the required race‑pace (in miles or km) and the corresponding training paces.
• Run slower on easy, long, and recovery runs (≈ 5‑6 RPE, conversational) to build endurance and keep injury risk low.
• Tempo (lactate‑threshold) runs once a week at a “hard but sustainable” pace (you can only say a word or two). Start with 2 mi and work up to 5‑8 mi.
• Interval / speed work: 2‑3 min (or 600‑800 m) hard efforts with recoveries equal to the effort duration. Aim for 20 min of hard work initially, then progress to 30‑40 min.
• Long‑run race‑pace segments: sprinkle goal‑pace miles into your long runs to teach the body and mind the target effort.
• Taper the final two weeks – cut volume, keep a few easy runs, and let your legs feel fresh on race day.
• Race‑day basics: practice nutrition & hydration, avoid starting too fast, and consider a pacer if possible.

Workout Example (customise the paces in the Pacing app to match your goal):

1. Long‑run with race‑pace miles – 10 mi total
   • 2 mi easy warm‑up
   • 4 mi at goal‑pace – 1 min* (slightly slower than race pace)
   • 3 mi at goal race pace
   • 1 mi easy cool‑down
2. Tempo run progression – 2 mi, 5 mi, then 8 mi at lactate‑threshold pace (≈ 10‑15 sec per mile faster than your steady‑state pace).
3. Interval session – 6× 800 m fast (≈ 10‑15 sec per mile faster than goal pace) with 800 m jog recovery (or equal time) → total ~20 min hard, build to 30‑40 min.

Closing Note: Try one of these sessions this week, adjust the paces to fit your current fitness in the Pacing app, and watch your half‑marathon times drop. For the full scoop and more variations, watch the original video on The Running Channel – then hit the road and own that PB! 🚀

References

• How To Get A Half Marathon PB | Run 13.1 Miles Faster - YouTube (YouTube Video)

Workout - Half Marathon Goal Pace Run

• 0.0mi @ 10'00''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 7'00''/mi
• 0.0mi @ 11'00''/mi

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