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” has actionable drills you can use right away. Here’s what makes these work and how to start. The full video is worth watching.

Key points

• Speed-endurance focus: every session runs at or near goal half-marathon pace to lift your lactate threshold.
• Progressive long runs: mix marathon-pace, slower-marathon-pace, and half-marathon-pace segments to learn negative-split racing.
• Aerobic base: one 24 km easy run in Zone 2 to build the engine.
• Recovery and pacing awareness: short 60-second rests keep HR high and train you to drop it quickly between reps.
• Versatility: each workout shifts to marathon pace when you’re training for the full distance.

Workout example (Session 1: half-marathon pace intervals)

12 × 1 km at goal half-marathon pace
Rest 60 seconds (easy jog or walk) between reps
Total: 12 km

• Target each km at the exact pace you plan to hold in your half (e.g., 5:00 min/km for a 1:45 finish).
• Keep the 60-second recovery brief to keep HR up and practice controlled breathing.
• If 12 km feels ambitious, start with 6 km (6 × 1 km) and build.

Closing note

Try one of these this week. Set paces to your current fitness in the Pacing app and track what works.

References

• Run 10% Faster: 6 Key Sessions for Your Best Half Marathon - YouTube (YouTube Video)