This Workout Helped Me Get From 2 hrs 10 mins to 1 hr 45 mins For A Half Marathon - The Running Channel

Intro

This is a quick summary of “This Workout Helped Me Get From 2 hrs 10 mins to 1 hr 45 mins For A Half Marathon” 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

• Broken‑mile workout combines a long 1‑mile effort at 10 K pace (≈5 min / km) with faster 400 m repeats at near 5 K pace, giving both endurance and speed.
• Use a 5‑minute / km pace for the mile (roughly 10 K pace) and aim for ~4:45 / km on the 400 m repeats (close to 5 K effort).
• 2‑minute walking recovery after the mile, then 60‑second walking recovery between each 400 m.
• Ideal for taper weeks, early half‑marathon blocks, or as a speed booster before a race.
• Run with a friend or a slightly faster partner to push the pace on the short reps.

Workout Example

Warm‑up: 5‑10 min easy jog + drills & dynamic stretches.

Set 1

1. 1 mile (1.6 km) at 5 min / km (your 10 K pace). 2 min walk.
2. 4 × 400 m at ~4:45 / km (or ~55 sec / km) with 60 s walk between each 400 m.
3. Repeat Set 1 (mile + 4 × 400 m) once more.
4. Cool‑down: easy jog for 5‑10 min.

Tips

• Set your watch to lap mode to monitor each 400 m.
• Keep the first mile steady; don’t sprint.
• For the 400 m, hit target pace from the first second—don’t go too fast.
• Focus on form: chin up, deep breaths, drive arms and knees.
• Use the workout to practice “no‑man’s‑land” endurance—learning to hold a fast pace on tired legs translates to stronger race‑day finishes.

Closing Note

Give this broken‑mile session a try this week and adjust the paces to match your own training zones in the Pacing app. It’s a solid confidence‑boosting workout that will make your half‑marathon pace feel easier. Go for it and enjoy the progress!

References

• This Workout Helped Me Get From 2 hrs 10 mins to 1 hr 45 mins For A Half Marathon - YouTube (YouTube Video)

Workout - Broken-Mile Speed Builder

• 12min @ 6'15''/km
• 2 lots of:
  • 1.6km @ 5'00''/km
  • 2min rest
  • 400m @ 4'45''/km
  • 1min rest
  • 400m @ 4'45''/km
  • 1min rest
  • 400m @ 4'45''/km
  • 1min rest
  • 400m @ 4'45''/km
  • 1min rest
• 10min @ 6'15''/km

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