Half Marathon Pace Pyramid

Workout - Half Marathon Pace Pyramid

• 10min @ 6'45''/km
• 1.2km @ 5'55''/km
• 2min rest
• 800m @ 5'00''/km
• 1min 30s rest
• 800m @ 5'00''/km
• 1min 30s rest
• 400m @ 4'30''/km
• 10min @ 6'45''/km

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Intro

The Running Channel made We Paced A Subscriber To Their First EVER Half Marathon. Here’s the breakdown so you can apply this workout to your training. Watch the full video for the rest.

Key points

• A personalized half-marathon training plan with paced support shows what community encouragement can do for performance.
• Speed day on the treadmill targets exact half-marathon pace. The Runa app shows live splits in mph and kph.
• Dynamic stretching and activation drills before every run.
• Jonah held 5:55 min/km (9:30 min/mile) to stay on course for a sub-2-hour half.

Workout example (speed day on treadmill)

1. Warm-up: 5-10 min of easy jogging plus dynamic stretches.
2. 1200 m at half-marathon pace (about 5:55 min/km).
3. 2 x 800 m at 10K pace (faster than half-marathon, roughly 5:00 min/km).
4. 1 x 400 m (1/4 mi) at 5K pace (around 4:30 min/km).
5. Cool-down: 5 min easy jog.

Practical tips

• The Runa app (or any pacing tool) translates target splits to treadmill speeds.
• Structure easy runs with warm-up, main effort, and cool-down.
• In a race, steady pacing matters more than raw speed. The final push is in the last 2-3 km.
• Refuel at the 45-minute mark with a banana or other fruit.

Closing note

Try this treadmill speed-day session and adjust paces in the Pacing app to your fitness.

References

• We Paced A Subscriber To Their First EVER Half Marathon - YouTube (YouTube Video)