Half Marathon Mile Repeats

Workout - Half Marathon Mile Repeats

• 15min @ 6'30''/km
• 4 lots of:
  • 20s @ 3'30''/km
• 6 lots of:
  • 1.6km @ 5'00''/km
  • 2min rest
• 10min @ 7'00''/km

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Seth James DeMoor’s video My Most Punishing Workout in Years – Half Marathon Training at 39 Years Old offers solid training insight. We’ve summarized the key takeaways so you can run this session yourself—definitely watch the full video for complete context.

Key Points:

• The core format: 10 × 1‑mile repeats with 2 minutes of easy jog or walk between efforts.
• Each mile runs at goal race pace – 5 min per mile (≈ 4:57 / km), the exact pace he’s targeting for his upcoming half‑marathon.
• Location matters here: 5,280 ft altitude in Colorado creates significant cardiovascular demand.
• Strategy for success: build confidence early, commit to the pace, use recovery windows for water and mental recalibration, and prepare for effort to increase toward the end.

Workout Example:

Warm‑up: 10‑15 min easy jog + a few strides

Main set (track/oval):
10 rounds of:
  • 1 mile @ 5 min/mi (≈ 4:57 / km) – aim to hold the pace as long as possible
  • 2 min easy jog or walk (recover, sip water, reset mentally)

Cool‑down: 5‑10 min easy jog + stretch

The Pacing app handles this naturally—set the interval to 1 mile and pace to 5 min, and the 2‑minute recovery timer takes care of the rest.

How to Use It: Adapt this session to match your own race target. Run it. Log it in the Pacing app. You’ll build both speed and mental strength for race day—get out there and crush it.

References

• My Most Punishing Workout in Years – Half Marathon Training at 39 Years Old - YouTube (YouTube Video)