First Half Marathon Speed Builder
Workout - First Half Marathon Speed Builder
- 10min @ 7'00''/km
- 5 lots of:
- 1.0km @ 5'31''/km
- 3min rest
- 10min @ 7'00''/km
to import the workout after you install it.
Running your first half marathon is an exciting undertaking. Drawing on the solid guidance in First Half Marathon Tips | How To Run Your First Half Marathon by The Running Channel, this piece covers the essentials you should know before you begin. For the complete discussion, check out the full video.
Key Points for Your First Half Marathon
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Set Tiered Goals: To keep yourself motivated and ensure your training intensity matches your ambitions, develop three targets: an A-goal (your stretch target), a B-goal (what you realistically can achieve), and a C-goal (something attainable even when conditions aren’t ideal).
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Choose the Right Training Plan: Different finish times demand different strategies. A 90-minute goal calls for distinct preparation than aiming for 2 hours. The important part: make sure Week 1’s volume aligns with what you’re currently running weekly, since a sudden jump invites injury. These guidelines work for half marathons, but the same structured approach holds for any distance. If a half marathon feels like too big a step right now, try Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance as a useful intermediate goal.
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Prioritise Key Workouts: Two elements form the backbone of your program: the long run each week (building toward ~10 mi/16 km) and interval sessions. Intervals—where you run at speeds both faster and slower than your goal pace—develop both speed and aerobic capacity. To understand the reasoning here, dive into Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
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Nail Your Nutrition and Fueling: Load up on carbs for 2–3 days leading into race day to maximize glycogen reserves. Equally vital: use your long runs as testing grounds for race fueling—gels, chews, sports drinks with moderate sugar content—to discover what your stomach tolerates well.
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Taper for Peak Performance: Drop your volume and intensity during the final 2–3 weeks. Your body needs this period to adapt and recover so you arrive at the start line fresh.
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Execute on Race Day: Don’t go out too hard at the start. For the opening 5 km, stay disciplined and ease into your goal pace. A personal mantra or mental focus point helps you stay strong when fatigue sets in.
Sample Training Week
Here’s a realistic week for someone targeting a 2-hour finish:
- Long run: 10 mi (16 km) at an easy pace, about 10 sec/km slower than your goal race pace.
- Interval day: 5 × 1 km repeats at 10 sec/km faster than race pace, using a 400 m recovery jog between reps. The same approach scales down nicely for shorter distances—read our piece on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time to see how.
- Tempo run: 4 mi at your goal race pace (roughly 5 min/km).
- Easy run: 3 mi at a relaxed pace where you can hold a conversation.
Final Thoughts
Apply this framework, adjust the paces using the Pacing app to fit your personal timeline, and embrace the process leading to race day. Sound preparation builds confidence and readiness. Best wishes!
Be sure to watch the full video from The Running Channel to get the complete picture and additional guidance.