Sub-75 Half Marathon Relay Challenge
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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Intro: Based on Trying To Run A Sub 75 Minute Half Marathon As A Relay Team! from The Running Channel, here’s what makes this workout worth trying. We’ve pulled the key details so you can test it yourself. Watch the full video for the rest.
Key points:
- To finish under 75 minutes, the team’s average target pace is 3:33/km (about 5:40/mi).
- A 21.1 km half-marathon splits into five segments, with each runner taking a shorter leg.
- Relay format works because a slower runner can pair with stronger teammates over most of the race. Keeps the workout fun and sustainable.
Workout example:
| Runner | Distance | Split structure |
|---|---|---|
| Tom | 2 km | 4 x 500 m repeats |
| Sarah | 4 km | 8 x 500 m repeats |
| Jess | 5 km | 5 x 1 km repeats |
| Mo | 5 km | 2 x 2.5 km repeats |
| Andy (lead) | 5.1 km | 2 x 2.55 km repeats |
All segments run at roughly 3:33/km. Between each stretch, the baton passes to the next runner. Scale the repeat structure to fit your personal pace. If you run 4 min/km, hold that for your segment.
Practical tips:
- Start with an easy warm-up jog plus a quick 5-minute stride session.
- Use a GPS watch or phone app to track splits and stay on pace.
- Mark hand-off zones clearly. A high-five signals when the next runner takes over.
- Running slower than the target? Shorten your leg or include a short recovery jog before passing the baton.
Closing note: Try this relay workout. Modify the distances or target paces to suit your group. The Pacing app lets you customize the workout to your actual paces.