Broken-Mile Speed Builder

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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Intro

Here’s a breakdown of This Workout Helped Me Get From 2 hrs 10 mins to 1 hr 45 mins For A Half Marathon from The Running Channel. We’ve distilled the essentials so you can run it this week. The video has more on technique and pacing strategy.

Key points

• The broken-mile workout pairs a sustained 1-mile push at 10K pace (~5 min/km) with shorter 400m bursts near 5K effort. Endurance from the long segment, speed from the sprints.
• Target 5 min/km for the mile and around 4:45/km on the 400m repeats (roughly 5K effort).
• 2-minute walk after the mile, then 60 seconds between each 400m.
• Fits into taper phases, early halves, or the weeks just before a race.
• Run with someone faster if you can. A partner on the short repeats helps you hold target pace.

Workout example

Warm-up: 5-10 minutes easy running, plus drills and dynamic stretches.

Set 1:

1. 1 mile (1.6 km) at 5 min/km (10K pace). 2-minute walk.
2. 4 × 400 m at ~4:45/km (or roughly 55 sec/400m), with 60 seconds walking rest between each.
3. Run set 1 again (the mile and four 400s).
4. Cool-down: 5-10 minutes easy.

Tips:

• Set lap markers on your watch for each 400m segment. Immediate feedback.
• Keep the opening mile controlled. Not a sprint.
• On the 400s, hit your target from the gun. Don’t drift fast early and fade.
• Mechanics: shoulders back, deep breathing, drive knees and arms.
• Use this as mental practice. Holding pace on tired legs is what separates strong finishes from faded ones.

Closing note

Try this and dial paces to your zones in the Pacing app.

References

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