Half Marathon Speed Buffer
Workout - Half Marathon Speed Buffer
- 12min @ 8'00''/km
- 8 lots of:
- 1.0km @ 5'30''/km
- 2min rest
- 10min @ 9'00''/km
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Intro: A distilled version of How To Run A Faster Half Marathon from The Running Channel. The core takeaways are below so you can use them this week; watch the full video for context and depth.
Key points
- The 80/20 split. Roughly 80% of weekly mileage at easy intensity (zone 2–3), 20% at half-marathon pace or faster.
- Three to four runs weekly. One easy run, one faster session with intervals, and a long run that gradually increases.
- 10K-pace repeats (or slightly quicker) build a speed buffer before race day. 8–10 x 1 km repeats work well.
- Strength and body composition both make a real difference. Dropping 5–10 kg combined with consistent lower-body strength work eases joint load and improves efficiency.
- Practice race nutrition. Test gels, chews, or food during runs longer than 90 min so you know what works on the day.
Workout example
Week example (all distances in kilometres)
Mon – Easy run 6 km at easy pace (zone 2)
Tue – Rest or light cross-train
Wed – Intervals: 8–10 x 1 km at 10K pace (~10–15 s/km faster than 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 race nutrition during the final 20–30 min.
Sun – Rest or active recovery (easy jog, mobility)Adjust paces from your recent 10K or half-marathon times. The Pacing app can convert these to your personal zones.
Closing note: Try this structure at your current fitness, modifying distances and paces as needed.
References
- How To Run A Faster Half Marathon - YouTube (YouTube Video)