THIS Is How To Get A Half Marathon PB - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of THIS Is How To Get A Half Marathon PB from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

80/20 training: 80 % of weekly mileage at easy, low‑intensity pace (≈ 1 min slower per km than race pace, effort 3‑4/10) and 20 % at higher intensity (intervals, tempo, hill repeats).
Easy runs: Keep the effort low, use them to build fitness without overload.
Long runs: Build up to 10‑12 mi (≈ 16‑19 km) and peak 2 weeks before race, then taper.
Warm‑up & cool‑down: Never skip – they reduce soreness, injury risk and speed recovery.
Interval workouts: High‑intensity bursts with equal rest; great for speed and strength.
Tempo runs: Insert 2‑3 km segments at slightly faster than race pace within a longer run (e.g., 13‑20 km long run: 3 km easy, 2‑3 km fast, repeat).
Hill repeats: Build strength, stride rate, and posture.
Nutrition: Balanced diet, carb‑load 3 days before race, stay hydrated.
Mental prep: Review past race, adjust training, prioritize recovery.

Workout Example

Weekly Schedule (example)

Mon – Easy run, 1 min slower per km than race pace, 30‑45 min.
Tue – Interval session: e.g., 5 × 800 m at 10‑15 seconds faster than race pace, 2‑3 min jog recovery.
Wed – Easy recovery run.
Thu – Tempo run within long run: 3 km easy, 2‑3 km at > race pace, repeat 2‑3 times, total 13‑20 km.
Fri – Rest or easy run.
Sat – Hill repeats: 6‑8 × 30‑second hill sprints at hard effort, jog down recovery.
Sun – Long run, build to 10‑12 mi (16‑19 km), include a 3‑km easy start, 2‑3 km faster than race pace, repeat as desired.
2 weeks before race: Reduce mileage by 20‑30 % (taper) and keep intensity low.