Key Half Marathon Intervals

Workout - Key Half Marathon Intervals

• 10min @ 10'30''/mi
• 5 lots of:
  • 800m @ 7'55''/mi
  • 2min rest
• 10min @ 10'30''/mi

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Intro: This walks through the key takeaways from Harry Runs’ video How to Train for Your Best Half Marathon. The main lessons are pulled out so you can start a session right away. Watch the full video too; it covers a lot.

Key points

• Build weekly mileage gradually, adding no more than 0.5–1 mile per week, and consider fitting in an extra day of running.
• Build a long run that reaches at least 10 miles (11–12 if you’re ready) in the weeks before the race.
• Schedule tempo work every 7–10 days. 3–6 miles at a pace 10–15 sec/mi faster than half-marathon target.
• Add speed sessions like 5 x 800 m (or 5 x 2-minute hard efforts) with 2 minutes of easy jogging between.
• Quality work plus adequate rest. Avoid the dead-leg fatigue trap, take real recovery days, and work on form.
• Rotate surfaces (track, grass, pavement) and pick shoes that don’t restrict the foot’s natural movement.
• Eat plenty of carbs, fruits, and vegetables. Aim for 8+ hours of sleep, plus a short nap when you can.
• Taper 5–7 days out with short, easy runs and maybe a modest speed workout early that week.

Workout example (sample week)

• Mon: Easy 4 mi.
• Tue: Speed, 5 x 800 m hard (roughly 5–6 sec/mi faster than goal pace) with 2 min easy jog between.
• Wed: Off or cross-training.
• Thu: Tempo, 4 mi at about 10–15 sec/mi above target race pace.
• Fri: Easy 4 mi.
• Sat: Long run 10 mi at conversational pace (extend each week).
• Sun: Rest or an easy 2–3 mi shakeout.

Tweak distances and paces to your fitness, using the Pacing app to set the speeds.

Closing note: Try these strategies and adapt them to your schedule.

References

• How to Train for Your Best Half Marathon - YouTube (YouTube Video)