Sub-75 HM Tempo & Intervals

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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Intro

A breakdown of Training For A FAST Half Marathon | Sub 75 Minute Goal from The Running Channel. The video is worth watching in full for context. The key workout is condensed below so you can start training.

Key points

• This session blends tempo running with alternating 800-m repeats (fast and slow) and planned recovery intervals to build speed and endurance.
• Warm up with 2 to 3 km of easy running, then run 2 miles at roughly 3:45 min/km (just below target half-marathon pace).
• After a 3-minute recovery jog, run five 800-m repeats alternating fast (about 2:30 per 800 m, roughly 5 min/mile or 3:07/km) and slow (about 2:50 per 800 m, roughly 5:40/mi, close to half-marathon pace). 90-second recovery between reps.
• Run the entire block twice in one session. A high-volume, demanding workout.
• Adjust paces to your fitness, or build up by starting with one set before progressing to both.

Workout example

Warm-up: 2-3 km easy jog

Set 1 (repeat twice):
  1. 2-mile tempo run at ~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 is too much, start with a single set and add the second set later.

Closing note

Try this session and set the paces to your training in the Pacing app.

References

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