How To Run A Faster Half Marathon - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of How To Run A Faster Half Marathon 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:

Follow the 80/20 rule: about 80 % of your weekly mileage should be easy (zone 2‑3) and the remaining 20 % should be quality work at half‑marathon pace or faster.
Aim for 3‑4 runs per week: an easy run, a faster/interval day, and a long run that gradually builds distance.
Use 10K‑pace intervals (or slightly quicker) to create a speed buffer for race day; 8‑10 × 1 km repeats work well.
Strength & weight management matter – a modest weight loss (5‑10 kg) and regular lower‑body work reduce knee stress and improve efficiency.
Fueling practice is essential for a fast half: test gels, chews or solid food on long runs longer than 90 min.

Workout Example:

Week Example (all distances in kilometres)
Mon – Easy run 6 km @ easy pace (zone 2)
Tue – Rest or light cross‑train
Wed – Interval session: 8‑10 × 1 km @ 10K pace (≈10‑15 s faster per km than your target half‑marathon pace) with 2‑minute jog recovery
Thu – Easy run 5 km or rest
Fri – Strength session (core, glutes, hamstrings)
Sat – Long run: start at 10 km, add 1‑2 km each week, finish the last 2‑3 km at half‑marathon pace. Practice your race‑day nutrition during the final 20‑30 min.
Sun – Rest or active recovery (easy jog, mobility)

Adjust the paces to match your own recent 10K or half‑marathon effort; the Pacing app can convert the suggested speeds to your personal zones.

Closing Note: Give this plan a go, tweak the distances and paces to fit your current fitness, and track everything in the Pacing app. You’ve got the tools – now go crush that half‑marathon time!