Run A Faster Half Marathon With THIS Workout - The Running Channel

Aug 13, 2025

This is a quick summary of Run A Faster Half Marathon With THIS Workout 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

This 60-minute session is split into three 20-minute progressive blocks. It’s a powerful form of a long-interval run designed to improve your lactate threshold and endurance. For a deeper dive into the benefits of structured workouts like this, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
First block: run slightly faster than your marathon pace.
Second block: run a touch slower than your target half‑marathon pace.
Third block: run quicker than your target half‑marathon pace, finishing strong.
No rest breaks – stay moving the whole hour.
Adjust the block length (e.g., 10 or 30 minutes) and paces to match your own goal. The principles of progressive pacing are versatile and can be applied to various race distances. For instance, similar strategies are key to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Keep effort within ±3‑5 seconds of the intended pace; focus on steady breathing and form.

Workout example (paces shown as minutes per kilometre; adapt to miles if you prefer):

Warm‑up – easy jog ~5 min.
Block 1 (20 min) – aim for ~4:00 /km (a bit faster than marathon pace). Start easy, settle into the pace, and stay within a few seconds of the target.
Block 2 (20 min) – drop to ~3:50 /km (just a tad slower than your goal half‑marathon pace). Hold this effort, monitoring your heart rate and breathing.
Block 3 (20 min) – speed up to ~3:45 /km (a little quicker than race pace). Push hard, but keep your form solid. This final block trains you to finish with a negative split, and developing this top-end speed is fundamental for all distances. You can find more speed-focused workouts in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Cool‑down – 5‑10 min easy jog, then stretch. Tip: If your target half‑marathon pace is different, simply replace the example paces with your own. You can also run three 10‑minute blocks for a shorter session or three 30‑minute blocks for marathon‑type training.

Practical tips

Start conservatively; avoid “overcooking” the first minutes.
Use a running buddy or a pacer for accountability.
Stay within a 3‑5 second window of each target pace.
Keep chest up, drive the knees, and maintain relaxed breathing, especially in the final block.
No walking breaks – the workout teaches you to hold effort for the full hour.

Closing note Give this progressive 60‑minute run a try today and tweak the paces to fit your own training plan in the Pacing app. You’ll finish stronger, more confident, and ready to chase that sub‑80‑minute half marathon