HOW TO RUN A FASTER HALF MARATHON - Training Tips to get a Personal Best! - Ben Parkes

Aug 13, 2025

Intro: This is a quick summary of “HOW TO RUN A FASTER HALF MARATHON - Training Tips to get a Personal Best!” from Ben Parkes. 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:

Aim for 12 weeks of training; weekly mileage varies by goal (≈32 mi for sub‑2 h, 40 mi for sub‑1:45, 54 mi for sub‑1:30). Include 3–6 runs per week and a weekly strength session.
Speed work is essential: at least one fast‑pace session per week (400‑800 m reps) and a goal‑pace run (tempo or progression) each week.
Add strides (20 s at ~90 % effort, 3–6 reps) after easy runs to recruit fast‑twitch fibers and improve form.
Long runs start at 6 mi and build to 13 mi (sub‑2 h), 8–14 mi (sub‑1:45), or 10–16 mi (sub‑1:30), with occasional “gold‑pace” blocks (2–3 km at goal pace) every other week.
Strength work (squats, lunges, bridges, planks) once a week, and keep true rest days.
Race‑day pacing: either start slightly slower and finish strong, or run even splits at goal pace with a final kick. Use lap‑pace on your watch to stay on target.
Fuel: take a gel every 30–40 min (2–4 gels total) and drink to thirst at water stations.

Workout Example – Mixed Paces Run:

Warm‑up 10‑15 min easy.
4 × 1 km at 10K pace (hard) → 2 min walk recovery.
Immediately 4 × 400 m at 5K pace → 2 min walk recovery.
Cool‑down 5‑10 min easy. (All paces are in miles; adjust distances to km if needed.)

Closing Note: Give these workouts a try, tweak the paces to fit your own training in the Pacing app, and watch the full Ben Parkes video for deeper insights. Go crush that half‑marathon PB! 🚀