Oxford Half Marathon Debrief | My First Half Marathon Since Knee Surgery! - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Oxford Half Marathon Debrief | My First Half Marathon Since Knee Surgery! from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

10 % weekly build‑up – start ~2 weeks out, add ~10 % distance each week to avoid injury after surgery.
Long‑run target – aim for an 18 km (≈11 mi) steady run 2 weeks before the race; keep the effort comfortable (≈5:30–5:45 / km).
Speed work – weekly 5 km run on Saturdays at goal half‑marathon pace, plus a “mile + 4 × 400 m” interval session (400 m at 5 K pace, recover easy).
Strength – 2 × week, ~45 min gym sessions focusing on 5 lower‑body exercises + 1 upper‑body movement.
Race‑day pacing – start around 5:55 / km (≈9:30 / mi) and aim to hold or slightly negative‑split; avoid going all‑out early.
Hydration & temperature management – practice drinking from cups, plan for cold starts and hot mid‑race sections; dress for variable weather.
Mental tricks – treat the first 8–10 km like a warm‑up, stay relaxed, and use crowd energy (no headphones) to keep morale high.

Workout Example (all distances in kilometers):

Warm‑up – 1 km easy jog
Main set – 1 mi (1.6 km) at a comfortable pace, then 4 × 400 m at 5 K race pace (≈4:00 per 400 m) with 200 m easy jog between reps.
Cool‑down – 1 km easy + 5 min stretch Tip: Adjust the paces to match your own goal (e.g., if you target a 1:45 half, start ~5:30 / km).

Closing Note: Try this mix of steady long runs, focused intervals, and smart pacing on your next training week. Feel free to customize the paces in the Pacing app to fit your own goals—happy running, and keep an eye on the full video for more inspiration!