Ben Parkes' Pre-Race Half-Marathon Repeats

Workout - Ben Parkes' Pre-Race Half-Marathon Repeats

• 2.0km @ 5'50''/km
• 5 lots of:
  • 600m @ 3'13''/km
  • 1min 30s rest
  • 400m @ 3'09''/km
  • 1min 30s rest
• 2.0km @ 5'50''/km

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Here’s a breakdown of HALF MARATHON SESSION.. getting ready for 1ST RACE of 2020! from Ben Parkes, pulled from his video. You can implement this workout today by following these steps. Watch the full video for more context and coaching tips.

Key points & tips

• Start your session with an easy 2 km warm-up jog (low heart rate, relaxed pace).
• The main workout: 5 repeats of 600 m + 400 m (1 km total) at 3:12–3:15 per km for the 600 m segment and 3:08–3:10 per km for the 400 m segment. Scale these paces to match your current half-marathon training intensity. This structure effectively builds race-specific endurance. For more context on the science, check out Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Rest 90 seconds between the two intervals using easy jogging or walking. If it feels challenging, add extra recovery time as needed.
• Cool down with a 2 km easy jog to finish.
• Adjust your effort if conditions are slippery—weather and terrain changes should never compromise safety, so keep intensity controlled.

Workout example

2 km easy warm‑up
5 × {
  600 m @ ~3:12 / km pace
  90 s easy jog/walk recovery
  400 m @ ~3:08 / km pace
  90 s easy jog/walk recovery
}
2 km easy cool‑down

You can adjust these distances to suit your preference. Try running 800 m/200 m repeats, or switch to 1 km repeats instead. The concept behind structured intervals adapts across different distances and goals—whether you’re targeting Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time or pushing longer distances. Adjust your paces based on your current fitness and training zones.

Closing note Try this session before your next race and use the Pacing app to dial in paces for your fitness level. Smart training builds performance across any distance—whether a half marathon or a 5K push. Learn more about distance-specific training in our article on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Train hard, stay safe, and build momentum! 🚀

References

• HALF MARATHON SESSION.. getting ready for 1ST RACE of 2020! - YouTube (YouTube Video)