TRAINING FOR A HALF MARATHON PB | 20 MILE DOUBLE RUN DAY - Ben Is Running

This is a quick summary of TRAINING FOR A HALF MARATHON PB | 20 MILE DOUBLE RUN DAY from Ben Is Running. 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

• Double‑run days (two easy runs in one day) are used to stack mileage while keeping each effort light and heart‑rate low.
• Aim for a steady aerobic effort: heart rate 130‑145 bpm (around zone 2) to protect against injury and over‑training.
• Each run is about 10 mi (16 km) at roughly 4:44 min/km (≈ 7:38 min/mi), which feels comfortable and builds the aerobic engine needed for a fast half‑marathon.
• The plan supports a target half‑marathon time of ≈ 70 min (≈ 5:20 min/km) and can be repeated 2‑3 times a week.

Workout Example

1. Morning Run – 10 mi (16 km) easy pace, keep HR 135‑145 bpm, aim for ~4:44 min/km.
2. Refuel (protein + carbs) and hydrate.
3. Evening Run – another 10 mi (16 km) on the same route, same HR zone and pace.
4. Total for the day: 20 mi (32 km) easy aerobic mileage.

Practical Tips

• Use a heart‑rate monitor to stay within the easy zone.
• Split long mileage across two shorter runs to reduce fatigue and injury risk.
• Refuel with a balanced snack (e.g., eggs, avocado, bacon) within 30 minutes of finishing each run.
• Keep the same route and pace for consistency; adjust slightly for weather (e.g., rain) but stay in zone 2.

Closing Note Give the double‑run day a try and customize the distances or paces to match your own fitness level in the Pacing app. Building that aerobic base will put you on the road to a new half‑marathon PB. Happy running!

Remember to watch the full video on Ben Is Running for more context and motivation.

References

• TRAINING FOR A HALF MARATHON PB | 20 MILE DOUBLE RUN DAY - YouTube (YouTube Video)

Workout - Ben's Aerobic Base Builder

• 10min @ 7'00''/km
• 16.0km @ 4'45''/km
• 5min @ 6'30''/km

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