Half Marathon Pace Long Run

Workout - Half Marathon Pace Long Run

• 1.0km @ 7'00''/km
• 4.0km @ 6'30''/km
• 6.5km @ 5'30''/km
• 1.0km @ 7'00''/km

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Intro

Flora Beverley’s Half Marathon Training Workout | 15km with race pace! outlines a half‑marathon pace effort over distance. The video walks through the full session—here’s the structure if you’re ready to run it yourself.

Key Points

• Run structure: The total distance is 14 km. Start with 4 km of easy running, progress to 6.5 km at your target half‑marathon pace (roughly 5:20 min/km), and finish with 3.5 km easy.
• Heat & hydration: Bring two 400 ml bottles with mixed electrolytes (Tailwinds works well) to prevent cramping and sustain effort during warm conditions.
• Training mindset: This prescribed‑pace session helps you build familiarity with race effort. It fits well into a 20‑week half‑marathon plan structured through the Runner app.
• Gear tip: A supportive running pack like the new Silvera keeps water, food, and your phone stable without shifting—important for longer distances.

Workout Example

Total distance: ~14 km (7 km out, 7 km back)
1️⃣ Warm‑up: 4 km at a comfortable conversational pace.
2️⃣ Main set: 6.5 km at target race pace – aim for 5:20 min/km (adjust to your own half‑marathon goal pace).
3️⃣ Cool‑down: 3.5 km easy, focusing on relaxed breathing.

Tips while running:
- Hydrate every 15‑20 min; sip from your electrolyte bottle.
- Use a watch or timer to keep the 6.5 km segment on pace.
- When it's hot, start a bit slower and gradually settle into your target pace.

Closing Note

Run this workout this week and adapt the distances and paces to match your Pacing app schedule. Spending time at race pace while staying fueled builds real confidence with the effort. Enjoy the session.

References

• Half Marathon Training Workout | 15km with race pace! - YouTube (YouTube Video)