Half Marathon Pace Pyramid
Workout - Half Marathon Pace Pyramid
- 10min @ 6'45''/km
- 1.2km @ 5'55''/km
- 2min rest
- 800m @ 5'00''/km
- 1min 30s rest
- 800m @ 5'00''/km
- 1min 30s rest
- 400m @ 4'30''/km
- 10min @ 6'45''/km
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Intro
The Running Channel created “We Paced A Subscriber To Their First EVER Half Marathon”—an excellent video. Here’s the breakdown to help you apply this workout to your training. Watch the full video for additional context and details.
Key Points
- A personalized half‑marathon training plan with paced support throughout the race demonstrates the impact of community encouragement on athletic performance.
- Speed day on the treadmill targets the exact half‑marathon pace; the Runa app displays live splits in mph and kph.
- Dynamic stretching and activation drills precede every run.
- Jonah maintained 5:55 min/km (9:30 min/mile) to stay on course for a sub‑2‑hour half.
Workout Example (Speed Day on Treadmill)
- Warm‑up – 5‑10 min of easy jogging plus dynamic stretches.
- 1200 m at half‑marathon pace (≈5:55 min/km).
- 2 × 800 m at 10K pace (faster than half‑marathon, roughly 5:00 min/km).
- 1 × 400 m (¼ mi) at 5K pace (around 4:30 min/km).
- Cool‑down: 5 min easy jog.
Practical Tips
- Runa app (or comparable pacing tool) translates target splits to treadmill speeds effortlessly.
- Structured easy runs combine warm‑up, main effort, and cool‑down segments.
- In a race setting, steady pacing matters more than speed; the final push happens in the last 2‑3 km.
- Refuel at the 45‑minute mark with a banana or other fruit to sustain energy.
Closing Note
Try this treadmill speed‑day session and adjust the paces to match your fitness level using the Pacing app. Your community supports the goal—now go earn that half‑marathon finish.