Half Marathon PB Builder

Workout - Half Marathon PB Builder

• 12min @ 6'00''/km
• 5 lots of:
  • 800m @ 5'50''/km
  • 2min 30s rest
• 12min @ 7'00''/km

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Intro

The Running Channel has put out a solid video called THIS Is How To Get A Half Marathon PB. We’ve pulled out the essentials so you can jump into this workout right away. The full video is worth watching for additional context and detail.

Key Points

• 80/20 training: Aim for 80 % of your weekly mileage at an easy, low‑intensity effort (roughly 1 minute per km slower than race pace, about 3‑4 out of 10 in effort) and spend 20 % on harder work like intervals, tempo runs, and hill repeats.
• Easy runs: Keep the effort relaxed; they build your aerobic base without placing excess stress on your body.
• Long runs: Build up gradually to 10‑12 miles (≈ 16‑19 km), hitting your peak distance about two weeks before race day, then scale back.
• Warm‑up & cool‑down: Don’t skip these—they reduce muscle soreness, lower your injury risk, and help you recover faster.
• Interval workouts: Run short, hard bursts separated by rest intervals of equal length; they’re great for developing speed and power.
• Tempo runs: Add 2‑3 km blocks at a pace just slightly quicker than your target race speed into your longer runs (say, a 13‑20 km outing: 3 km easy, then 2‑3 km at a faster clip, repeat as needed).
• Hill repeats: These build leg strength, lift your cadence, and improve your form.
• Nutrition: Eat a balanced diet, front-load carbs starting three days before the race, and stay well hydrated.
• Mental prep: Reflect on previous races, refine your strategy based on experience, and make recovery a real priority.

Workout Example

Weekly Schedule (example)

• Mon – Easy-paced run at around 1 minute per km slower than race pace; 30‑45 minutes.
• Tue – Interval session: for instance, 5 × 800 m at 10‑15 seconds faster than race pace, with 2‑3 minutes of easy jogging between each repeat.
• Wed – Light recovery run.
• Thu – Long run with tempo elements: begin with 3 km at an easy pace, then 2‑3 km faster than race pace, and repeat this 2‑3 times for a total of 13‑20 km.
• Fri – Rest or a short easy run if desired.
• Sat – Hill work: 6‑8 × 30‑second uphill sprints at a hard effort, jogging back down to recover between reps.
• Sun – Long run building toward 10‑12 miles (16‑19 km); start easy for 3 km, then run 2‑3 km faster than race pace, and repeat as you prefer.
• 2 weeks before race: Cut your weekly volume by 20‑30 percent (your taper phase) and run at low intensity only.

Closing Note

Test this plan out, use the Pacing app to lock in the right paces for your target race speed, and get out there to nail that half‑marathon PB! 🎉

References

• THIS Is How To Get A Half Marathon PB - YouTube (YouTube Video)