Half Marathon Mile Repeats

Workout - Half Marathon Mile Repeats

• 10min @ 10'00''/mi
• 6 lots of:
  • 0.0mi @ 8'25''/mi
  • 1min rest
• 10min @ 10'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/half-marathon-mile-repeats-3362bb51

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Want the highlights from “My Half Marathon Tips For A PB In 2019” off The FOD Runner’s channel? This breakdown walks you through the approach. Head to the full video for the complete picture.

Key points

• Two-week taper before race day to show up fresh.
• Drop a few pounds (around 3–4 lb) in the taper window to feel lighter on race morning.
• Four core workouts: mile repeats followed by 1-min standing rest, progression runs, threshold runs at a “comfortably uncomfortable” intensity, and longer progression runs. For more on session design, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. Threshold and progression runs deliver the endurance base for 13.1 miles. The same principles apply to shorter distances in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Race-day nutrition: take a gel between 50–55 min (roughly mile 9). Test this in training runs.
• Mental rehearsal: picture the race beforehand, lean on your fitness and breathing rhythm.

Workout example

• Mile repeats: 6 × 1 mi at 5 seconds faster than goal race pace, 1 min standing rest between repeats. For more interval work, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Progression run: 8 km total. Begin at 7:30/mi, ease down to 6:30/mi over the final 2 km, with 3 min easy jog between each 2 km block.
• Threshold run: 10 km steady at “comfortably uncomfortable” effort (roughly 80 % max HR), no breaks.
• Fuel: a gel near mile 9 (about 55 min in) and water every 15 min.

Take these strategies into your next half-marathon and tweak the paces in the Pacing app to fit your fitness level.

References

• My Half Marathon Tips For A PB In 2019 | FOD Runner - YouTube (YouTube Video)