Half Marathon Pace Booster
Workout - Half Marathon Pace Booster
- 12min @ 6'00''/km
- 4 lots of:
- 1.0km @ 5'00''/km
- 2min rest
- 4 lots of:
- 400m @ 4'00''/km
- 2min rest
- 7min 30s @ 7'30''/km
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Ben Parkes walks through an excellent guide for improving your half-marathon time in his video “HOW TO RUN A FASTER HALF MARATHON - Training Tips to get a Personal Best!” Below is a breakdown of his approach—everything you need to get started with a workout today. For complete details and more context, watch the full video.
Key Points:
- A 12-week training block works well. Weekly volume varies by target: around 32 miles for a sub-2 hour finish, 40 miles for sub-1:45, and 54 miles for sub-1:30. Fit in 3–6 runs each week along with one strength session.
- Speed work belongs in every week: schedule at least one session with fast repeats (400–800 m) and a goal-pace run (tempo or progression style).
- Strides matter. After your easier runs, do 20 seconds at roughly 90% effort, 3–6 repetitions. They recruit fast-twitch fibers and sharpen your form.
- Long runs follow a progression: begin at 6 miles and build to 13 miles (sub-2 h), 8–14 miles (sub-1:45), or 10–16 miles (sub-1:30). Every other week, include 2–3 km blocks running at goal pace.
- Strength sessions once weekly (squats, lunges, bridges, planks) and proper rest days are both important.
- Race morning, pick a pacing strategy: start a bit conservatively and accelerate late, or maintain even goal-pace splits and finish strong. Watch your lap-pace to stay accurate.
- Fueling strategy: grab a gel every 30–40 minutes (totaling 2–4 gels) and drink when thirsty at aid stations.
Mixed Paces Workout:
- Easy pace for 10–15 minutes to warm up.
- 4 × 1 km at 10K pace (fast) with 2 minutes of walking between.
- Then 4 × 400 m at 5K pace with 2 minutes of walking between.
- Easy pace for 5–10 minutes to cool down.
(Distances shown in miles; convert to kilometers as needed.)
Next Steps:
Test these workouts, adjust the paces in the Pacing app to match your fitness, and dive into the Ben Parkes video for the full picture. Your half-marathon PR is within reach. 🚀