Sub-90 Half Kick-Down Kilometres

Workout - Sub-90 Half Kick-Down Kilometres

• 10min @ 6'00''/km
• 6 lots of:
  • 800m @ 4'00''/km
  • 200m @ 3'50''/km
  • 2min rest
• 5min @ 7'00''/km

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Ben Parkes walks through the blueprint for a sub-1:30 half marathon in his video. The main strategy is condensed below with a sample workout you can use this week. Watch the full video for the additional guidance.

Key points

• Target pace: 6:30/mi (4:15/km) to come in under 1:30.
• 12-week training block. Weekly mileage 36–54 mi (58–87 km), with long runs 10–16 mi (16–25 km).
• Training split: Zone 2 easy runs (about 80% of mileage), speed work, tempo at goal pace, and strength and form sessions.
• Weave in harder efforts during long runs and practice race fueling in workouts (bagels, sports drink, gels).
• Watch splits via the lap-pace function on your watch. Resist banking time early in the race.

Workout example

Warm-up: 10–15 min easy + strides

Speed session (once per week):
- 6 x 1 km at ~4:40/km, 2 min jog recovery
- 6 x 3 min at ~3:40/km, 2 min jog recovery

Kick-down intervals (optional):
- 6 x 1 km where 800 m at 4:00/km, final 200 m at 3:50–3:55/km, 2 min recovery

Goal-pace run: 5 mi (8 km) at 6:30/mi, finish slightly faster on the last 1 mi.

Cool-down: 10 min easy.

Recovery jogging should be steady but easy. Walk through recoveries if that feels right.

Next steps: Pick one of these sessions and run it this week. Adjust paces in the Pacing app to your current fitness.

References

• How to Run a Sub 1:30 Half Marathon (training & tips!) - YouTube (YouTube Video)