Half Marathon Goal Pace Run

Workout - Half Marathon Goal Pace Run

• 0.0mi @ 10'00''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 7'00''/mi
• 0.0mi @ 11'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/half-marathon-goal-pace-run-be03b584

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Wondering how to shave time off your half-marathon? The Running Channel has a solid breakdown in How To Get A Half Marathon PB | Run 13.1 Miles Faster that walks through the workouts you need. We’ve distilled the key takeaways so you can put them to work immediately. Head to the full video for additional variations and context.

Key Points

• Start with a goal time, then work backward to find your target race pace and the training paces that support it.
• Keep easy, long, and recovery runs easy (≈ 5‑6 RPE, conversational) to build aerobic capacity while reducing injury risk.
• Add one tempo (lactate‑threshold) run weekly at a “hard but sustainable” pace where you can speak only a word at a time. Progress from 2 miles up to 5‑8 miles.
• Include interval or speed work: 2‑3 minute or 600‑800 meter hard efforts with recovery periods matching the work duration. Begin with 20 minutes of hard work total, building toward 30‑40 minutes.
• Blend race-pace miles into long runs to familiarize your body and mind with the target effort.
• Reduce volume in your final two weeks – keep a few easy runs while letting your legs recover before race day.
• Execute race day smartly: prepare your nutrition and hydration strategy, start conservatively, and use a pacer if available.

Workout Example (adjust paces in the Pacing app to match your goal):

1. Long run with goal-pace segments – 10 miles total
   • 2 miles easy warm‑up
   • 4 miles at goal‑pace – 1 min* (slightly slower than race pace)
   • 3 miles at goal race pace
   • 1 mile easy cool‑down
2. Tempo run progression – start at 2 miles, progress to 5 miles, then 8 miles at lactate‑threshold pace (≈ 10‑15 sec per mile quicker than steady‑state pace).
3. Interval session – 6× 800 m fast (≈ 10‑15 sec per mile faster than goal pace) with 800 m easy jog recovery (or equal time) → totaling ~20 min hard, progressing to 30‑40 min.

Closing Note: Pick one of these workouts for this week, dial in the paces using the Pacing app based on where you are fitness-wise, and watch your times improve. The full video on The Running Channel has more detail and other options—use them, get out there, and crush that PB! 🚀

References

• How To Get A Half Marathon PB | Run 13.1 Miles Faster - YouTube (YouTube Video)