Half-Marathon Speed Booster
Workout - Half-Marathon Speed Booster
- 10min @ 6'00''/km
- 10 lots of:
- 5min @ 4'30''/km
- 1min rest
- 10min @ 6'00''/km
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Intro: This breaks down Lee Grantham’s 3 Key Training Sessions to Know You’re Ready for a Half Marathon PB. What follows is actionable enough to test today. Check the full video for comprehensive context.
Key Points:
- Three workouts reveal your readiness: a progressive long run tests endurance, interval repeats build speed, and marathon‑pace 5‑km repeats confirm race-day readiness.
- Progressive long run totals 24 km across three segments: start at ~20 % slower than goal pace for the first 8 km, move to ~10 % slower for the next 8 km, then finish at goal half‑marathon pace for the final 8 km.
- Interval work consists of 10 × 5‑minute efforts at ~10 % faster than half‑marathon pace with 60 seconds rest between repeats.
- Marathon‑pace 5 km repeats: complete 4 × 5 km at 10‑20 % slower than half‑marathon pace, with 60 seconds recovery. This develops lactate clearance and strengthens heart‑rate recovery speed.
- Fuel during sessions at roughly 80 g carbs per hour, and eat a light, easily digestible breakfast on race morning.
Workout Example:
- Progressive 24 km run – Complete 8 km easy (20 % slower), 8 km moderate (10 % slower), and 8 km at goal half‑marathon pace.
- 10 × 5‑min intervals – Complete 10 repeats of 5 minutes at 10 % faster than half‑marathon pace, with 60 s jog/walk recovery.
- 4 × 5 km repeats – Run 4 repeats of 5 km at 10‑20 % slower than goal pace, with 60 s easy recovery between efforts. Use your recent 5K/10K race times or a lactate‑threshold test to set your paces.
Closing Note: Test one of these this week, customize the speeds from your latest race results, and record your effort in the Pacing app. You’ll approach the start line feeling prepared and positioned to achieve that half‑marathon PB! 🚀