Trying To Run A Sub 75 Minute Half Marathon As A Relay Team! - The Running Channel
Intro: This is a quick summary of Trying To Run A Sub 75 Minute Half Marathon As A Relay Team! 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 team targets an overall average pace of 3:33 /km (≈5:40 /mi) to stay under 75 minutes.
- Each runner tackles a short, pre‑planned segment, turning a 21.1 km half‑marathon into five manageable legs.
- The relay format lets a slower runner rely on faster teammates for the bulk of the distance, keeping the effort sustainable and fun.
Workout Example:
| Runner | Distance | Split Structure |
|---|---|---|
| Tom | 2 km | 4 × 500 m repeats |
| Sarah | 4 km | 8 × 500 m repeats |
| Jess | 5 km | 5 × 1 km repeats |
| Mo | 5 km | 2 × 2.5 km repeats |
| Andy (lead) | 5.1 km | 2 × 2.55 km repeats |
All legs are run at roughly 3:33 /km. The team hands off the “baton” after each segment, keeping the overall pace steady. Adjust the repeats to match your own speed—e.g., if you run 4 min /km, keep each leg at that pace.
Practical Tips:
- Warm‑up with easy jogs and a quick 5‑minute stride before your leg.
- Use a GPS watch or phone app to monitor split times and stay on target.
- Communicate hand‑off points clearly; a simple high‑five marks the transition.
- If you’re slower, make your leg shorter or add a brief recovery jog before the hand‑off.
Closing Note: Try this relay today—swap the distances or paces to fit your crew and see how teamwork can shave minutes off a half‑marathon. And remember, you can easily customise the workout in the Pacing app to match your own speeds. Happy running!
References
Workout - Sub-75 Half Marathon Relay Challenge
- 15min @ 6'00''/km
- 5 lots of:
- 4.5km @ 3'33''/km
- 2min rest
- 12min @ 6'30''/km
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