Stair-Step Half Marathon Tempo
Workout - Stair-Step Half Marathon Tempo
- 15min @ 6'15''/km
- 10min @ 6'30''/km
- 3min @ 7'30''/km
- 15min @ 6'30''/km
- 4min @ 7'30''/km
- 10min @ 6'30''/km
- 12min @ 7'30''/km
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Intro
Seth James DeMoor’s Inside the Training Log: Weekly Mileage Breakdown for Half Marathon Prep is worth your time. We’ve pulled the essentials so you can apply them now. The full video has more context.
Key points
- Most experienced runners target 60-70 miles weekly at the peak of half-marathon training (around 96-112 km). Adjust based on experience and current fitness.
- Answer four planning questions: what’s your peak volume? How fast will you increase? How many weeks will you hold peak volume? Should you include a recovery week before tapering?
- Use a range instead of a hard target (like 55-65 miles around a 60-mile goal) so you can adapt when life or illness gets in the way.
- Increase in steps: bump up ~10 miles for a few weeks, pull back slightly, repeat. Your body adjusts without getting overwhelmed.
- Hold peak mileage for about 6 weeks, then consider a recovery week (usually around week 10) before tapering.
Workout example
6-week peak mileage block (miles)
| Week | Target mileage |
|---|---|
| 1 | 50 mi |
| 2 | 60 mi |
| 3 | 70 mi |
| 4 | 80 mi |
| 5 | 90 mi |
| 6 | 100-110 mi (peak) |
| 7-8 | Optional absorption week (~70-80 mi), then start taper |
Switch to kilometers if that’s your unit (1 mile = 1.61 km), and modify the numbers to your fitness.
Closing note
Use this framework and adjust intensity to your training zones in the Pacing app.