Race Simulation Special

Workout - Race Simulation Special

• 15min @ 7'00''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 15min @ 5'30''/km
• 3min @ 7'00''/km
• 2 lots of:
  • 6min @ 5'30''/km
  • 1min 30s @ 7'00''/km
• 3min @ 7'00''/km
• 3min @ 4'30''/km
• 12min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/race-simulation-special-e88b2627

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

This covers the workouts from Runners: GET FASTER With These 6 Half Marathon Specific WORKOUTS by The FOD Runner. You can start testing any of these this week. The video goes deeper into the rationale. What follows are the key workouts and execution cues.

Key points

• Start with a short tempo run (10 to 15 minutes) just above your goal half-marathon pace to prime your system before intervals.
• Cut-down intervals (like 4-2-1 minute repeats) teach you to accelerate when fatigued, which often decides finishes.
• Alternating between hard and easy tempo blocks (10 minutes on, 3 minutes off) builds your ability to hold race pace when tired.
• Pairing a long tempo (15 min) with shorter, faster reps (6 min) plus a finishing kick mirrors the rhythm of actual races.
• Dropping quick leg-spinners (5 x 50 seconds) into the middle of longer efforts gets you ready for sudden surges in competition.
• Stacking high-volume repeats (6 x 4 minutes with 90-second jogging breaks) alongside short, fast efforts (75 and 30 seconds) builds engine and foot speed.
• Try the bonus session: 4 miles at marathon pace, 4 at half-marathon pace, and 2 faster. This trains you to shift gears on demand.

Workout examples

1. Tempo-cut-down: 10 min at your target half-marathon pace, easy 2 min recovery, then repeat twice: 4 min at tempo, 2-min jog, and 4 x 1-min hard reps.
2. Over-under tempo: 10 min slightly faster than half-marathon pace, 3 min off, repeat for 60 min total.
3. 3 x 10 min with 60 s float: three 10-minute reps at half-marathon goal pace with 60-second jogs between.
4. 15-min tempo + 2 x 6 min + 3 min: 15 min at roughly 1-hour race pace, two 6-minute efforts at half-marathon pace, finishing with 3 hard minutes.
5. 10-min tempo + 5 x 50 s: 10 min at race pace, then 5 x 50-second quick legs (stay controlled), rest, another 5 min at tempo, then repeat the leg-spinners.
6. 6 x 4 min (90 s jog) + 75 s/30 s: six 4-minute repeats at aerobic pace with 90-second jogs between, then three sets of 75-second fast reps plus 30-second sprints.
7. Bonus, pace mix: 4 miles at marathon pace, 4 miles at half-marathon pace, then 2 miles faster to practise shifting your effort.

Practical tips

• Run tempos just above your goal half-marathon pace. This gets your system ready for the intervals.
• Keep recovery jogs short (30 to 90 seconds) to stay aerobic while keeping efforts sharp.
• Adapt distances to your current fitness and time: trade 4-minute reps for 3-minute ones, or shorten a 10-minute tempo to 8 if needed.
• Use terrain to control difficulty. Hills make it harder. Gentle descents work for leg turnover at faster speeds.
• Enter your goal paces into the Pacing app to match your personal targets.

Closing note

Pick one of these to run this week, set your paces in the Pacing app to match your goals, and see how your half-marathon fitness responds.

References

• Runners: GET FASTER With These 6 Half Marathon Specific WORKOUTS - YouTube (YouTube Video)