3-2-1 Half Marathon Pace Sharpening

Workout - 3-2-1 Half Marathon Pace Sharpening

• 10min @ 10'00''/mi
• 0.0mi @ 8'30''/mi
• 1min 30s rest
• 0.0mi @ 7'30''/mi
• 0.0mi @ 6'30''/mi
• 5min @ 10'00''/mi

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Intro

Here’s the breakdown of SUCCESS OR FAILURE?! - ALICANTE Half Marathon Training WEEK SIX from The FOD Runner. Watch the full video for context.

Key points

• Goal-pace practice for the Alicante Half Marathon takes the spotlight this week, with training in the Alpha Fly 3 shoes.
• The main workout is a 3-2-1: 3 miles at half-marathon pace, 90 seconds easy, 2 miles steady, then 1 hard mile. The pattern builds lactate early then moves into sustained work. For background, see mastering interval training.
• Hill work sets up the goal-pace session: an 8-minute hill tempo, then 8 × 2-minute hill repeats, then 6 × 1-minute hill repeats.
• Paces are per mile (6:50-7:00 min/mile for hill repeats, 6:53 min/mile for the tempo).
• During hard efforts, keep the watch display minimal: time, pace, and lap distance only. Hide heart rate and stride data.

Workout example (Thursday, goal-pace day)

1. Warm-up: 7-8 min easy jog.
2. 3 mi at half-marathon pace (~6:50-7:00 min/mi).
3. 90-second easy jog.
4. 2 mi steady effort (steady heart rate, slightly slower than half-marathon pace).
5. 1 mi hard effort (faster than half-marathon pace).
6. Cool-down: 5-10 min easy jog.

Workout example (Tuesday, hill tempo and repeats)

Hill training builds strength that carries over to every race distance. The power you develop on climbs transfers to faster paces and is foundational for mastering 5K speed.

1. 8-minute hill tempo (~6:53 min/mi, sustained uphill effort).
2. 8 × 2-minute hill repeats (~6:50-7:00 min/mi, 60-second recovery between reps).
3. 6 × 1-minute hill repeats (same pace, 60-second recovery).
4. Cool-down: 5-10 min easy jog.

Practical tips

• Train in Alpha Fly 3 shoes. Save the race-day pair for race day.
• Keep your watch simple: time, pace, and distance only during hard intervals. Hide HR, cadence, and other data.
• If energy dips (maybe from eating too close to the run), add an extra easy segment or dial back the next rep.
• Adjust paces in the Pacing app to your current fitness.

Closing note

Run this hill-and-goal-pace session this week. The tempo-plus-repeats approach works for any distance. The same structure applies to mastering the 10K.

References

• SUCCESS OR FAILURE?! - ALICANTE Half Marathon Training WEEK SIX - YouTube (YouTube Video)