CIM Prep: Half Marathon Time Trial

Workout - CIM Prep: Half Marathon Time Trial

• 10min @ 9'00''/mi
• 21.1km @ 5'15''/mi
• 10min @ 9'00''/mi

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Intro: Seth James DeMoor’s Half Marathon Time Trial. CIM Prep: 1:08:44 is worth watching. Here’s a summary of the key points so you can try this workout yourself. Check out the full video for complete details.

Key Points:

• A time trial or training race ahead of your main event helps you test nutrition, gear, and become familiar with the course. A 10K race works well as a dress rehearsal, and our article on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance covers solid race-day strategies.
• Match race-day conditions exactly: same breakfast, same clothes, same hydration approach, even the same headband to keep sweat from your eyes.
• The CIM course is mostly downhill with roughly 100 ft of total elevation gain, so you’ll see faster paces on the descents.
• Pay attention to heart rate and power numbers (he ran at 165 bpm average, 173 bpm peak, around 328 W) to understand your effort level. These metrics matter for any hard session. Our piece on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them shows you how to read and use this data.

Workout Example:

• Goal: Run a 13.1 mi (21.1 km) half‑marathon time trial on a downhill‑friendly route.
• Target Pace: ~5:00 min/mi (≈3:05 min/km) – the video shows 1:08:44 (≈5:13 /mi). Reaching paces like this demands solid speed work. The intervals covered in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time are exactly what you need.
• Structure:
  1. Start with 10‑15 min of easy jogging to warm up.
  2. Run the 13.1 mi, keeping your nutrition and hydration identical to race day (carry a drop bag, drink at regular times).
  3. Finish strong, logging your average heart rate and perceived effort.
  4. Cool down with 10 min of easy jogging or walking.

Practical Tips:

• Eat the same breakfast you plan for race day and test it before the time trial.
• Use a drop bag to stash your phone or other items along the route, then arrange a ride back (he took an Uber).
• Wear a headband or cap to control sweat.
• Log your heart‑rate and power figures so you have something to compare against in the future.

Closing Note: Run this half‑marathon time trial on a comparable course and adjust the paces to fit your current fitness using the Pacing app. It’s an excellent way to refine your race-day approach—go for it and enjoy the run.

References

• Half Marathon Time Trial. CIM Prep: 1:08:44 - YouTube (YouTube Video)