Half Marathon Race Sharpener

Workout - Half Marathon Race Sharpener

• 10min @ 6'00''/km
• 4 lots of:
  • 1.0km @ 4'00''/km
  • 2min 30s rest
• 2 lots of:
  • 2.0km @ 4'15''/km
  • 2min rest
• 5min @ 6'30''/km

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Intro

Lee Grantham’s video Sub‑90 Half Marathon Training: The Best Way to Train for 1:30 breaks down a practical training approach. We’ve summarized the essentials below—everything you need to start using these workouts today. Watch the full video for more context and depth.

Key Points

• Three‑phase structure: Begin with 2–3 months of 5K-focused speed work, transition into 10K speed development, then move toward half‑marathon training.
• 5K goal: Work toward a sub‑20 min 5K (starting from around 22 min), corresponding to 4:00 km or 6:26 mi pace.
• 10K goal: Target a 40 min 10K at the same 4:00 km pace you’re using for 5K, just over the longer distance.
• Half‑marathon target: Maintain 4:15 km (6:50 mi pace) to stay under 90 minutes.
• Racing 5K and 10K events every 3–4 weeks provides regular feedback on fitness, builds your pacing awareness, and minimizes the injury load that comes with constant half‑marathon racing.
• The schedule weaves together interval repeats, focused weekday speed work, and lengthening weekend runs that gradually align with race-specific pacing.

Workout Example (customisable in the Pacing app)

Weeks 1‑8 – 5K Speed Phase

• Monday: 6 km easy run at 5:30–5:45 km pace.
• Wednesday: 5 × 800 m repeats at 4:00 km pace (5K race speed), 2 min jog recovery.
• Friday: Tempo run 5 km at 4:30 km pace.
• Sunday: Long run 12–14 km, first 8 km easy, final 4 km at 4:15 km pace.

Weeks 9‑16 – 10K Speed Phase

• Monday: Easy run 8 km.
• Wednesday: 6 × 1 km repeats at 4:00 km pace, 2 min jog between.
• Friday: Tempo run 8 km at 4:30 km pace.
• Sunday: Long run 14–16 km, finishing 6 km at your target half‑marathon pace of 4:15 km.

Weeks 17‑32 – Half‑Marathon Build

• Monday: Easy run 8–10 km.
• Wednesday: Mixed intervals (e.g., 4 × 1 km at 4:00 km, then 2 × 2 km at 4:15 km).
• Friday: Steady run 10 km at 4:30 km pace.
• Sunday: Progressive long run 16–20 km, last 8 km at 4:15 km pace, building toward 22 km fully at race pace.

Paces are in kilometers; convert using these rates (4:00 km ≈ 6:26 mi, 4:15 km ≈ 6:50 mi) if you prefer miles.

Closing Note

Run through these phases at paces suited to your current fitness, log your sessions in the Pacing app to adapt the plan as you improve, and track your progress toward the goal. You have the framework. Go earn that sub‑90 half‑marathon! 🚀

References

• Sub-90 Half Marathon Training: The Best Way to Train for 1:30 - YouTube (YouTube Video)