3-2-1 Half Marathon Pace Sharpening

Workout - 3-2-1 Half Marathon Pace Sharpening

• 10min @ 10'00''/mi
• 0.0mi @ 8'30''/mi
• 1min 30s rest
• 0.0mi @ 7'30''/mi
• 0.0mi @ 6'30''/mi
• 5min @ 10'00''/mi

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Intro

Get the breakdown of SUCCESS OR FAILURE?! - ALICANTE Half Marathon Training WEEK SIX from The FOD Runner — solid workouts you can run this week. The full video has all the context and details, so definitely give that a watch for the complete picture.

Key Points

• Goal‑pace practice for the Alicante Half Marathon takes the spotlight this week, with training done in the Alpha Fly 3 shoes.
• The main workout follows a 3‑2‑1 structure: 3 miles at half‑marathon pace, 90 seconds easy, 2 miles steady, then 1 hard mile. This pattern builds lactate early, then transitions into sustained work. Want to understand the science? Check out mastering interval training.
• Hill work sets up the goal‑pace session: an 8‑minute hill tempo, followed by 8×2‑minute hill repeats, then 6×1‑minute hill repeats.
• Paces are given per mile (6:50‑7:00 min/mile for hill repeats, 6:53 min/mile for the tempo, for instance). All distances use miles.
• During hard efforts, keep your watch display minimal: just time, pace, and lap distance — skip metrics like heart rate or stride data.

Workout Example (Thursday – Goal‑Pace Day)

1. Warm‑up – 7‑8 min easy jog.
2. 3 mi at half‑marathon pace (≈6:50‑7:00 min/mi).
3. 90‑second easy jog.
4. 2 mi steady effort (maintain steady heart rate, slightly slower than half‑marathon pace).
5. 1 mi hard effort (run faster than half‑marathon pace).
6. Cool‑down – 5‑10 min easy jog.

Workout Example (Tuesday – Hill Tempo & Repeats)

Hill training builds strength that carries over to every race distance. The power you develop on climbs transfers to your faster paces, making it foundational for mastering 5K speed.

1. 8‑minute hill tempo (≈6:53 min/mi, sustained uphill effort).
2. 8×2‑minute hill repeats (≈6:50‑7:00 min/mi, 60‑second recovery between reps).
3. 6×1‑minute hill repeats (same pace, 60‑second recovery).
4. Cool‑down – 5‑10 min easy jog.

Practical Tips

• Train in Alpha Fly 3 shoes—leave them for training, not race day.
• Keep your watch simple: time, pace, and distance only during hard intervals; hide heart rate, cadence, and other data.
• If energy dips (maybe from eating too close to the run), add an extra easy segment or dial back the intensity of the next rep.
• Adjust paces in the Pacing app to match your current fitness level.

Closing Note

Run this hill-and-goal-pace session this week, adjusting paces to fit where you’re at. While it’s designed for the half marathon, the tempo-plus-repeats approach works for any distance. The same structure applies to mastering the 10K. Customize the intervals in the Pacing app, focus on your half‑marathon target, and go hard.

References

• SUCCESS OR FAILURE?! - ALICANTE Half Marathon Training WEEK SIX - YouTube (YouTube Video)