Big Half Marathon Long Run
Workout - Big Half Marathon Long Run
- 15min @ 9'45''/mi
- 0.0mi @ 8'00''/mi
- 10min @ 10'45''/mi
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Intro
Below is an overview of ALL IN: EPISODE 10 – THE BIG HALF MARATHON LONDON from The Welsh Runner. The episode delivers solid coaching cues—we’ve extracted the key points so you can tackle the featured workout right away. See the full video for the complete breakdown.
Key Points
- Top-heavy week: Following a lighter week of around 55 mi, training volume climbs to approximately 100 mi as you near the half-marathon.
- Long-run strategy: Complete a long, steady run spanning 15 to 24 miles at an easy aerobic effort (around 8 min/mi), accumulating distance without taxing your speed.
- Fuel & timing: Start early with a solid breakfast and skip fasted runs; proper nutrition before and during longer sessions makes a real difference.
- Pacing plan for the half: Shoot for 5:10–5:15 min/mi (roughly 68–70 minutes) with an early negative split; dial in your pace based on how you feel.
- Recovery: After the long run, take a very easy 5-mile run to aid recovery, then include a short cooldown following the race.
- Training philosophy: Push either volume or intensity—not both at once—to lower your injury risk.
Workout Example
Tuesday–Thursday (mid-week) – Run 7–10 miles at a steady, easy pace (around 8 min/mi) to accumulate mileage.
Saturday (pre-race) – 5 miles at a conversational, very easy pace to keep your legs fresh.
Sunday – Race (Half Marathon)
- Begin at 5:10 min/mi (targeting 68–70 minutes total).
- If the pace feels manageable, drop to 5:00 min/mi in the second half.
- Include short surges (30–60 seconds at 4:30 min/mi) during the final 3 miles if you’re feeling strong.
Closing Note
Test out this high-volume, low-intensity long run this week, tailoring your paces to match your personal training zones in the Pacing app. You’ve got this—enjoy the progress you’ll see as you build toward your next half-marathon!
References
- ALL IN: EPISODE 10 - THE BIG HALF MARATHON LONDON - YouTube (YouTube Video)