Ben's Race-Breaker Surges
Workout - Ben's Race-Breaker Surges
- 10min @ 8'00''/km
- 10min @ 6'30''/km
- 6 lots of:
- 3min @ 6'30''/km
- 30s @ 5'45''/km
- 1min 30s rest
- 400m @ 5'30''/km
- 10min @ 8'00''/km
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Based on the HOW I RAN A 68 MINUTE HALF MARATHON (READING HALF 2022 RACE RECAP) from Ben Is Running, here’s a breakdown of his approach. The video is excellent, and we’ve pulled out the actionable details so you can test drive these methods right now. The full video has much more depth if you want to go deeper.
Key Points:
- High‑volume build‑up: Over 8 weeks leading into race day, Ben increased his weekly running volume from around 70 miles to roughly 100 miles (approximately 155 km). His training included a “double threshold” approach where he ran 30 minutes at threshold pace in the morning, then repeated another 30 minutes at that same pace in the evening on select days (Tuesday and Thursday), combined with a substantial Sunday long run.
- No taper: Instead of tapering before the race, Ben chose to test his actual fitness by racing at full training volume, relying on the consistency of his preparation.
- Pack‑running strategy: Stick with a group of 10–12 runners, save energy during the opening hills, and allow the pack’s pace to guide you.
- Hill & downhill tactics: Ease up when climbing, then accelerate at the summit and really drive downward-sloping sections.
- Surge zones: Near the 18–19 km mark, throw in quick accelerations (like sprinting to a traffic light ahead) that will separate you from the chasing group.
- Final kick: With roughly 800 meters remaining, move past the final pair of competitors, then give a full sprint effort around the last corner and into the finish.
Workout Example (adaptable):
- Tuesday & Thursday – Double Threshold
- Morning: Run 30 minutes at your threshold pace (around 3:12 per km if you’re aiming for a 68-minute half).
- Evening: Run another 30 minutes at that same threshold intensity.
- Sunday – Long Run
- Cover 20 km (12 miles) at an easy, controlled 3:45–4:00 per km, with several 5-minute hill repetitions worked in.
- Mid‑week Easy Runs
- 5–8 km at a relaxed pace, with emphasis on loose form and recovery.
- Race‑day simulation (optional):
- Jog 2 km as a warm-up, then run 5 km at your goal half-marathon pace (3:12 per km), ending with a 1 km hard surge at 3:00 per km.
Practical Tips to Try Right Away:
- As you go up hills, keep your body loose and attack the crest or the descent that follows.
- Training alongside a small group provides a psychological lift that makes it easier to hold a steady pace.
- Practice short “traffic‑light” accelerations (20–30 seconds) spaced 2–3 km apart to work on dropping other runners.
- Track your pace with a running watch or the Pacing app to keep your 3:12 per km target consistent.
Closing Note: Try out these techniques on an upcoming long run or your next half-marathon race, and don’t hesitate to adjust the paces within the Pacing app to fit where you’re at fitness-wise. Enjoy the process, and here’s to beating your personal best!