How To Run Your Fastest Half Marathon | You NEED To Do These 3 Workouts - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of How To Run Your Fastest Half Marathon | You NEED To Do These 3 Workouts from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to watch the full video for all the details.

Key Points:

Three core workouts are recommended: a classic mile‑repetition session, a mixed‑pace interval workout, and a continuous lap‑alternating run.
Each workout mixes paces (marathon, half‑marathon, 10 k, 5 k) to build speed, endurance, and mental toughness.
A final psychological tip: focus on the third quarter of a race or hard workout, as it’s usually the toughest part.

Workout Example 1 – Mile Repetition Session

6 × 1 mile repeats with 400 m jog recovery.
Mile 1: run at your marathon pace, 400 m recovery at a steady run.
Mile 2: between marathon and half‑marathon pace, 400 m recovery.
Mile 3: at goal half‑marathon pace, 400 m recovery.
Mile 4: between half‑marathon and 10 k pace, 400 m recovery.
Mile 5: at 10 k race pace, 400 m recovery.
Mile 6: between 5 k and 10 k pace, finish with a fast mile.
Goal: each mile gets progressively faster; keep the recovery jog steady to build confidence.

Workout Example 2 – Mixed‑Pace Workout

3 km at marathon pace → 3 min easy jog.
5 × 800 m intervals alternating 5 k and 10 k pace (90 s recovery between each).
After the 5 × 800 m set, 3 min recovery.
Repeat another 5 × 800 m set (same alternation).
Finish with 3 km at marathon pace.
This combines faster work with longer aerobic effort for better‑pace judgement.

Exercise Example 3 – Continuous Lap Run

On a track, run 20 laps (400 m each) with no rest (or two 10‑lap blocks with a 3‑min break for beginners).
Alternate each lap: one lap at target half‑marathon pace, next lap at 10 k pace (or 5 k pace for advanced runners).
Keep the faster laps controlled; the easy laps help you stay on target.
Builds mental toughness and teaches you to hold goal pace on tired legs.

Top Tip – The Third Quarter: In a half‑marathon the toughest segment is roughly 10 k–16 k (the third quarter). Train to stay focused and maintain intensity through this part, so you can finish strong.

Closing Note: Give these workouts a try and adjust the paces to match your own training using the Pacing app. Good luck, and enjoy the journey to a faster half marathon!