Half Marathon Pace Booster
Workout - Half Marathon Pace Booster
- 12min @ 6'00''/km
- 4 lots of:
- 1.0km @ 5'00''/km
- 2min rest
- 4 lots of:
- 400m @ 4'00''/km
- 2min rest
- 7min 30s @ 7'30''/km
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Ben Parkes walks through a guide for improving your half-marathon time in his video HOW TO RUN A FASTER HALF MARATHON - Training Tips to get a Personal Best! Here’s a breakdown of his approach so you can get started today. Watch the full video for complete details and context.
Key points
- A 12-week training block works well. Weekly volume varies by target: around 32 miles for sub-2 hours, 40 miles for sub-1:45, and 54 miles for sub-1:30. Run 3–6 days a week with one strength session.
- Speed work belongs in every week: at least one session of fast repeats (400–800 m) and one goal-pace run (tempo or progression).
- Strides matter. After easier runs, do 20 seconds at roughly 90% effort, 3–6 reps. They recruit fast-twitch fibers and sharpen form.
- Long runs follow a progression: start at 6 miles and build to 13 miles (sub-2 h), 8–14 miles (sub-1:45), or 10–16 miles (sub-1:30). Every other week, include 2–3 km blocks at goal pace.
- One strength session per week (squats, lunges, bridges, planks) and proper rest days are both important.
- On race morning, pick a pacing strategy. Either start a bit conservatively and accelerate late, or hold even goal-pace splits and finish strong. Watch lap-pace to stay accurate.
- Fueling. A gel every 30–40 minutes (2–4 total) and drink when thirsty at aid stations.
Mixed paces workout
- Easy pace for 10–15 minutes to warm up.
- 4 x 1 km at 10K pace with 2 minutes of walking between.
- 4 x 400 m at 5K pace with 2 minutes of walking between.
- Easy pace for 5–10 minutes to cool down.
(Distances in miles; convert to kilometres as needed.)
Next steps
Try these workouts, adjust paces in the Pacing app to match your fitness, and watch the Ben Parkes video for the full picture.