RICH RUNS... The Big Half 2022 (with a GoPro) - Rich Keeble

Aug 13, 2025

Intro

This is a quick summary of RICH RUNS… The Big Half 2022 (with a GoPro) from Rich Keeble. It’s a fun race vlog – we’ve broken down the training ideas and the race strategy so you can try them today. Be sure to watch the full video for all the details and the behind‑the‑scenes footage.

Key Points

Consistency is king: Rich runs 4‑5 days a week, mixing a weekly long run (10+ miles) with two quality speed sessions.
Speed sessions: one day of kilometer repeats (intervals) and another day of a short tempo run (≈4‑5 km) at threshold pace.
Target pace for a fast half: aim for ≈4:50 min/km (≈7:45 min/mi) for a sub‑145 min half; Rich pushed to sub‑140 min.
He follows Ben Parks’ 5 k/10 k/half‑marathon intermediate plans for structure.
Use a pacing app (e.g., Pacing) to set and monitor your target splits during the race.

Workout Example

Typical weekly schedule (adapt to your mileage):

Long Run – 10 + miles at a comfortable conversational pace.
Interval Day – 6 × 1 km repeats @ 4:20‑4:30 min/km with 2‑minute easy jog recovery.
Tempo Day – 4‑5 km at threshold pace (~4:50 min/km).
Easy/Recovery Runs – 2‑3 easy runs (5‑7 km) to keep mileage up.
Optional Cross‑Training – cycling or other low‑impact work for extra aerobic base.

Closing Note

Give these sessions a try and tweak the paces to match your current fitness level – the Pacing app makes it easy to set custom splits. You’ll be on your way to faster halves just like Rich. Happy running!