Sub-75 HM Speed Floats

Sub-75 HM Speed Floats

Workout - Sub-75 HM Speed Floats

  • 10min @ 6'00''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 3min rest
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 10min @ 6'00''/km
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Intro

The Running Channel put together a solid breakdown on Training For A Sub 75 Minute Half Marathon. Worth watching in full. The essentials are condensed below so you can run this workout today.

Key points

  • Start with a 2 to 3 km easy jog followed by four 100 m strides to prep your body for the faster work.
  • The main structure pairs 400 m at 10K pace (around 80 s, 3:12 min/km) with 200 m “float” recovery at marathon pace (around 50 s, 4:10 min/km).
  • Run 8 reps in each block, recover with a 3-minute easy jog, then run the second block. 16 hard reps total.
  • During recovery floats, don’t jog. Keep your stride quick, hold cadence, stay relaxed through the hips.
  • Holding speed when fatigued is what sub-75 half marathons demand. This session trains that.

Workout example

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

Tip: track each interval with a watch or app so you can verify lap pace.

Closing note

Try this workout this week and set the paces to your 10K and marathon fitness in the Pacing app.

References

Inspired by The Running Channel

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