Half-Marathon Split Session
Workout - Half-Marathon Split Session
- 10min @ 7'30''/km
- 10min @ 5'30''/km
- 3min @ 7'00''/km
- 5 lots of:
- 1min @ 4'00''/km
- 1min 30s @ 7'00''/km
- 5min @ 7'30''/km
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Intro: a breakdown of SMASH YOUR HALF MARATHON PB By Running Faster For Longer (6 WORKOUTS) from The FOD Runner. The video is worth watching. Here’s what you need to start one of these sessions today. The full video has more context and tips.
Key points:
- Six sessions cover the full speed-endurance range: threshold K-reps, timed intervals, tempo plus fast runs, goal-pace repeats, over/under efforts, and a race-day simulation.
- The plan builds progressively: early weeks emphasize faster-than-target and threshold work, the middle phase tightens paces and introduces goal-pace miles, and late-cycle work sharpens with shorter reps.
- Recovery shortens as fitness improves (2 min down to 90 s, then 60 s). You can run these on roads, pavement, or dirt.
- One practical angle: treat the over/under session as a steady-effort block rather than an easy recovery jog. Hold the rhythm, gradually push the work intervals longer while shortening the easier stretches.
Workout example (adjust distances and paces to your training):
- Threshold K-reps: 4 x 1 mi at roughly 10K effort (about 10 seconds quicker than half-marathon target) with 2 min easy jog between.
- Timed intervals: 1, 2, and 3 min hard (or 90 s if you prefer) on trails. 5-8 rounds, jog for the same duration.
- Split session: 10-12 min easy-paced tempo at marathon speed, then 5 x 1 min quick blasts (close to 5K race speed) with 90 s recovery.
- Goal-pace miles: 8 miles total as 2 x 4 mi or 4 x 2 mi at half-marathon target. 60-90 s rest between.
- Over/under: 5 x 3 min faster (10% quicker than goal) and 3 min slower (10% easier). Run each block at steady effort, then advance to 10 x 4 min faster / 2 min slower.
- Tune-up race: pick a 5-10K 2-3 weeks before your goal half-marathon. Use it to test pacing, fuel plan, and race conditions.
Closing note: pick one this week and modify paces and structure in the Pacing app to fit your goals. Watch the full video for the rest of the framework.