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

Aug 13, 2025

Intro

This is a quick summary of Training For A Sub 75 Minute 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

Warm‑up with a 2–3 km easy jog plus four 100 m strides to prime your legs for speed.
The main set alternates 400 m at 10K pace (≈80 s, 3:12 min/km) with 200 m “float” recovery at roughly marathon pace (≈50 s, 4:10 min/km).
Perform 8 reps per set, then take a 3‑minute easy jog before repeating the set (total of 16 hard reps).
Keep the recovery floats smooth – don’t let them turn into a jog; maintain cadence and stay light under the hips.
This workout builds speed on tired legs, a crucial component for breaking 75 min in a half marathon.

Workout Example

Warm‑up: 2–3 km easy + 4 × 100 m hard strides.
Set 1 (repeat 8 times):
- 400 m @ 10K pace (≈80 s, 3:12 min/km)
- 200 m float recovery @ marathon pace (≈50 s, 4:10 min/km)
Recovery: 3 min easy jog.
Set 2: repeat the same 8‑rep pattern.
Cool‑down: easy jog for a few minutes.

Tip: Use a watch or phone app to cue each interval and monitor lap pace so you stay on target.

Closing Note

Give this session a try this week and adjust the paces to match your own recent 10K and marathon training speeds in the Pacing app. It’s a solid step toward that sub‑75‑minute half marathon goal—good luck and enjoy the training! 🚀