Half Marathon Mile Repeats

Workout - Half Marathon Mile Repeats

• 10min @ 10'00''/mi
• 6 lots of:
  • 0.0mi @ 8'25''/mi
  • 1min rest
• 10min @ 10'00''/mi

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Intro Aiming to capture the insights from My Half Marathon Tips For A PB In 2019 off The FOD Runner’s channel? This video breakdown walks you through the approach so you can put the workouts into action right away. Head to the full video for the complete picture.

Key Points

• Two-week taper before race day to show up fresh and ready.
• Drop a few pounds (around 3–4 lb) in the taper window to feel lighter on race morning.
• Four core workouts: The training plan leans on four sessions: mile repeats followed by 1-min standing rest, progression runs, threshold runs at a “comfortably uncomfortable” intensity, and longer progression runs. Speed work forms the backbone of half-marathon prep, and Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explores this in detail. Threshold and progression runs deliver the endurance base for 13.1 miles—the same principles underpin shorter distances covered in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Race-day nutrition: Grab a gel between 50–55 min (roughly mile 9) to stay fueled; make sure you’ve tested this in training runs.
• Mental rehearsal: Picture the race beforehand, lean on your fitness and breathing rhythm, and carry that race-day confidence to the start line.

Workout Example

• Mile Repeats – 6 × 1 mi at 5 seconds faster than goal race pace, 1 min standing rest between repeats. A time-tested way to lift your speed and VO₂ max. Looking to add more interval work to your plan? Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time offers specific approaches.
• Progression Run – 8 km total: begin at 7:30 /mi, ease down to 6:30 /mi over the final 2 km, take 3 min easy jog between each 2 km block.
• Threshold Run – 10 km steady at “comfortably uncomfortable” effort (roughly 80 % max HR), sustained without breaks.
• Fuel – Consume a gel near mile 9 (about 55 min in) and drink water every 15 min.

Closing Note Take these strategies into your next half-marathon attempt and tweak the paces in the Pacing app to fit your fitness level. You’ll have the foundation to chase your PB – be sure to watch the full video to see the entire breakdown.

References

• My Half Marathon Tips For A PB In 2019 | FOD Runner - YouTube (YouTube Video)