Half Marathon 10K Tune-Up

Workout - Half Marathon 10K Tune-Up

• 10min @ 8'00''/km
• 5.0km @ 5'30''/km
• 5.0km @ 5'50''/km
• 10min @ 8'00''/km

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This breaks down “Naples Half Marathon Tune-Up 10K | Tune-up Races Strategy” by Seth James DeMoor. The full video is worth watching for context. We’ve extracted the core takeaways.

Key points

• Tune-up races at 5K, 10K, and half-marathon distances sharpen fitness heading into your target event.
• Rule of thumb: use a 5K when prepping for a 10K. Run a 10K 10–14 days before a half-marathon goal. Run a half 3 weeks before a marathon.
• Choose a surface that matches race-day conditions: track, trail, or road.
• Treat the tune-up as a sharpening tool, not an all-out effort. Start at pace, then back off to preserve your legs.

Workout example

10K time-trial (track):

• Goal: first mile at 4:53 min/mile (target Naples Half Marathon pace).
• Structure:
  1. First 5 km: hold goal race pace (≈4:53 min/mile).
  2. Second 5 km: back off a touch (roughly 5:15–5:30 min/mile).
• Finish: expect a total near 31:57 (≈5:08 min/mile average).
• Tips: warm up properly, hydrate, and train in race-day shoes (Seth trained in the Saucony Endorphin Pro).
• Recovery: 7–8 days of easy running and rest leading into the half-marathon.

Try this 10K workout and adjust your paces using the Pacing app.

References

• Naples Half Marathon Tune-Up 10K | Tune-up Races Strategy - YouTube (YouTube Video)