Training For A FAST Half Marathon | Sub 75 Minute Goal - The Running Channel

Intro

This is a quick summary of “Training For A FAST Half Marathon | Sub 75 Minute Goal” 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

• The session combines a tempo run, fast/slow 800‑m intervals, and strategic recovery to boost both speed and endurance.
• Warm‑up is 2–3 km easy, followed by two miles at about 3:45 min/km (a little slower than race pace).
• After a 3‑minute jog, you do five 800‑m repeats alternating fast (≈2:30 per 800 m, ~5 min / mile or 3:07 / km) and “slow” (≈2:50 per 800 m, ~5:40 / mi, essentially half‑marathon pace) with 90‑second recoveries.
• The entire block is repeated twice, making a high‑volume, high‑intensity session.
• Adjust the paces to match your own goal pace; you can also start with just one set and build up.

Workout Example

Warm‑up: 2–3 km easy jog

Set 1 (repeat twice):
  1. 2‑mile tempo run @ ~3:45 min/km (slightly slower than target half‑marathon pace)
  2. 3‑min easy jog recovery
  3. 5 × 800 m intervals:
       • 800 m fast – aim ~2:30 (≈5 min/mi or 3:07 / km)
       • 800 m slow – aim ~2:50 (≈5:40 / mi, close to half‑marathon pace)
       • Alternate fast/slow (fast, slow, fast, slow, fast)
       • 90‑sec jog or walk recovery between each 800 m
  4. 3‑min recovery jog before the next set

Tip: If the full two‑set session feels too much, start with a single set and add the second set later in the training block.

Closing Note

Give this challenging workout a try and tweak the paces to fit your own training plan. Use the Pacing app to customize the intervals to your current speed, and keep pushing toward that sub‑75‑minute half‑marathon goal! 🚀

References

• Training For A FAST Half Marathon | Sub 75 Minute Goal - YouTube (YouTube Video)

Workout - Sub-75 HM Tempo & Intervals

• 10min @ 6'00''/km
• 2 lots of:
  • 3.2km @ 3'45''/km
  • 3min @ 6'00''/km
  • 800m @ 3'07''/km
  • 1min 30s rest
  • 800m @ 3'35''/km
  • 1min 30s rest
  • 800m @ 3'07''/km
  • 1min 30s rest
  • 800m @ 3'35''/km
  • 1min 30s rest
  • 800m @ 3'07''/km
• 10min @ 6'00''/km

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