Half-Marathon Float Session

Workout - Half-Marathon Float Session

• 17min 30s @ 6'00''/km
• 6 lots of:
  • 2.0km @ 5'45''/km
  • 1.0km @ 5'45''/km
  • 53s rest
• 12min 30s @ 6'30''/km

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Intro: I Ran A 66 Minute Half Marathon After THIS WORKOUT from Ben Is Running is worth your time. Here’s a breakdown so you can run this session yourself. Watch the full video for the complete breakdown.

Key points

• The workout: 7 x 2 km intervals at half-marathon intensity, with 1 km easy recovery segments between (about 22 km total including a 3 km warm-up).
• Training at altitude needs pacing about 10–12 seconds per km slower than sea level.
• Aim for ~3:25/km on the 2 km efforts (half-marathon effort) and ~3:50–3:55/km on the 1 km float (around 4 minutes each).
• HR climbs to roughly 160 bpm during the floats at altitude. Watch your effort level.
• The runner finished 6 intervals instead of 7, a smart call before a race to protect freshness.

Workout example

Warm-up: 3 km easy (out-and-back)

Repeat 6–7 times:
  - 2 km at ~3:25/km (half-marathon intensity)
  - 1 km easy float at ~3:50–3:55/km (~4 min). Keep HR around 160 bpm.

Total volume: ~22 km (including warm-up)

At sea level, shift the 2 km interval pace to ~3:10/km, roughly equivalent to the altitude paces above.

Practical tips

1. Account for altitude. Expect about 10–12 seconds per km slower than normal training paces.
2. Watch HR on the floats. If it climbs higher than expected, back off slightly or shorten the float.
3. Know when to stop. Finishing 6 reps instead of 7 kept the runner fresh heading into race week.

Closing note: Try this altitude-adjusted 2K-1K float session and match paces in the Pacing app to your recent work.

References

• I Ran A 66 Minute Half Marathon After THIS WORKOUT - YouTube (YouTube Video)