Half Marathon Pace Simulator
Workout - Half Marathon Pace Simulator
- 5.0km @ 6'00''/km
- 3 lots of:
- 5.0km @ 5'00''/km
- 2min rest
- 5.0km @ 6'00''/km
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Lee Grantham’s Half Marathon Plan – The 6 Sessions That Always Deliver Results offers a solid blueprint worth exploring. Below, we’ve unpacked the main takeaways so you can test-drive one of these workouts this week. Head to the full video for deeper context.
Key Points:
- Six sessions form the backbone: three focused on speed intervals and three long runs designed to condition you for holding half-marathon pace when fatigue sets in.
- Use a 10 km time trial to lock in your target paces; all subsequent work derives from this baseline.
- Training commonly lacks sustained work near race pace and leg strength. The plan fills these gaps through long intervals, progressive distance runs, and hill repeats.
- All distances use kilometers (10 km, 5 km, 25 km), with half-marathon efforts roughly 5–10% slower than your 10 km trial pace.
Workout Example (Interval Session 1):
- Start with 10 minutes of easy jogging.
- 4 × 10 min at your 10 km trial pace with 60 seconds of light jogging recovery between repeats.
- Finish with 10 minutes easy. Tip: The brief 1-minute recovery window keeps your pulse in check and maintains steady output through all four blocks.
Long‑Run Example (Long Run 1 – 25 km):
- 5 km in Zone 2 (easy).
- 3 × 5 km at half-marathon pace (≈5–10% slower than your 10 km pace) with 2 min of light jogging recovery between blocks.
- Close with 5 km easy. Tip: Go easy during recovery sections to flush lactate and feel ready for the following 5 km block.
Closing Note: Pull out a notebook (or boot up the Pacing app), enter your 10 km trial pace, and give these workouts a shot. Tweak paces as needed for your targets, and notice how your race-pace confidence builds. You’re ready—go get it!