Feel the Pace Tempo Run

Workout - Feel the Pace Tempo Run

• 1.0km @ 6'45''/km
• 3.0km @ 5'30''/km
• 1.0km @ 7'00''/km

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Intro

The 13 Week Half Marathon Training Plan from This Messy Happy is a solid video. Here’s the breakdown to help you get started today—the full version covers all the additional details.

Key Points

• 13‑week structure: Three 4‑week blocks (3 weeks of training, 1 week recovery) followed by a 2‑week taper.
• Undulating schedule: Run every other day with one complete rest day each week.
• Block 1 gradually increases mileage while introducing weekly interval sessions. New to intervals or want to perfect your form? Our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide can help you dial it in.
• Block 2 replaces intervals with tempo runs (around 7‑8/10 effort) while keeping strength sessions in rotation. While endurance is the foundation of a half marathon, speed still matters—and the same principles that work for 5Ks apply here too. Check out Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for applicable tactics.
• Block 3 drops intensity work and emphasizes higher-volume easy running, building toward an 18 km (≈11 mi) long run.
• Non‑negotiables: Keep easy runs feeling easy (6/10 effort), include strength work at least once a week, stretch after each session, and have fun doing it.

Workout Example (Week 5 – Block 2)

• Monday – Rest or gentle yoga.
• Tuesday – 5 km easy run (6/10 effort).
• Wednesday – Strength and conditioning (30 minutes)—see the PDF for specifics.
• Thursday – Tempo run: 5 km total, with 3 km at tempo effort (7‑8/10) bracketed by easy warm-up and cool-down.
• Friday – Rest.
• Saturday – 6 km easy run.
• Sunday – Long run: begin at 10 km, increasing by 1 km each week until reaching 18 km (≈11 mi) the week before taper. As you work toward that distance, Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance offers useful insights for managing those longer stretches.
• Taper weeks: Reduce volume by about 50%, though keeping a brief easy run helps maintain your rhythm.

Closing Note

Try this plan and use the Pacer app to set paces that match your current fitness. Follow it consistently, and you’ll arrive at race day feeling prepared. 🎉

References

• 13 Week Half Marathon Training Plan - YouTube (YouTube Video)