Half Marathon Mile Repeats

Workout - Half Marathon Mile Repeats

• 15min @ 6'30''/km
• 4 lots of:
  • 20s @ 3'30''/km
• 6 lots of:
  • 1.6km @ 5'00''/km
  • 2min rest
• 10min @ 7'00''/km

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Seth James DeMoor’s video “My Most Punishing Workout in Years – Half Marathon Training at 39 Years Old” has solid training insight. We’ve summarized the takeaways so you can run this session yourself. Watch the full video for complete context.

Key points

• The format: 10 × 1-mile repeats with 2 minutes of easy jog or walk between efforts.
• Each mile at goal race pace, 5 min per mile (≈ 4:57/km), the pace he’s targeting for his half-marathon.
• Location matters: 5,280 ft altitude in Colorado creates significant cardiovascular demand.
• Build confidence early, commit to the pace, use recovery windows for water and a mental reset.

Workout example

Warm‑up: 10‑15 min easy jog + a few strides

Main set (track/oval):
10 rounds of:
  • 1 mile @ 5 min/mi (≈ 4:57 / km) – aim to hold the pace as long as possible
  • 2 min easy jog or walk (recover, sip water, reset mentally)

Cool‑down: 5‑10 min easy jog + stretch

The Pacing app handles this. Set the interval to 1 mile and pace to 5 min, and the 2-minute recovery timer does the rest.

Adapt this session to your own race target. Run it. Log it in the Pacing app.

References

• My Most Punishing Workout in Years – Half Marathon Training at 39 Years Old - YouTube (YouTube Video)