Half-Marathon Pace Builder
Workout - Half-Marathon Pace Builder
- 10min @ 8'00''/km
- 8 lots of:
- 1.0km @ 5'30''/km
- 1min rest
- 10min @ 8'00''/km
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Intro
Lee Grantham’s Run 10% Faster: 6 Key Sessions for Your Best Half Marathon breaks down actionable drills you can use immediately. The video is worth watching in full, but here’s what makes these sessions work and how to get started today.
Key Points
- Speed‑endurance focus: All sessions are built around running at or near your goal half‑marathon pace to raise your lactate threshold.
- Progressive long runs: Mix marathon‑pace, slower‑marathon‑pace, and half‑marathon‑pace segments to teach negative‑split racing.
- Aerobic base: One dedicated 24 km easy run in Zone 2 to strengthen your engine.
- Recovery & pacing awareness: Short 60‑second rests keep heart‑rate high while teaching you to drop it quickly between reps.
- Versatility: Each workout can be shifted to marathon‑pace when you’re training for the full marathon.
Workout Example (Session 1 – Half‑Marathon Pace Intervals)
12 × 1 km @ goal half‑marathon pace
Rest 60 seconds (easy jog or walk) between each km
Total volume: 12 km- Target each kilometer at the exact pace you plan to hold during your half‑marathon (e.g., 5:00 min/km for a 1:45 finish).
- Keep the 60‑second recovery brief to maintain elevated heart rate and practice controlled breathing.
- If 12 km feels ambitious at first, begin with 6 km (6 × 1 km) and progress from there.
Closing Note
Try one of these sessions this week—dial the paces to where you are now, then track the workout in the Pacing app to identify what works best for you. The speed gains show up quickly, and that extra confidence translates directly to race day. Now go run!