Half Marathon Speed Buffer

Workout - Half Marathon Speed Buffer

• 12min @ 8'00''/km
• 8 lots of:
  • 1.0km @ 5'30''/km
  • 2min rest
• 10min @ 9'00''/km

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Intro: Here’s a distilled version of How To Run A Faster Half Marathon from The Running Channel — a video that’s genuinely useful. We’ve pulled the core takeaways below so you can implement them this week; watch the full video for additional context and depth.

Key Points:

• The 80/20 split: roughly 80 % of your weekly mileage at easy intensity (zone 2‑3), with 20 % devoted to quality work at half‑marathon pace or faster.
• Three to four runs weekly: one easy run, one faster session with intervals, and a long run that progressively increases distance.
• 10K‑pace repeats (or slightly quicker) build a speed buffer before race day; 8‑10 × 1 km repeats work well.
• Strength and body composition both make a real difference – dropping 5‑10 kg coupled with consistent lower‑body strength training eases joint load and boosts efficiency.
• Practice your race nutrition: test gels, chews, or food during runs longer than 90 min so you know what works on the day.

Workout Example:

Week Example (all distances in kilometres)
Mon – Easy run 6 km @ easy pace (zone 2)
Tue – Rest or light cross‑train
Wed – Interval session: 8‑10 × 1 km @ 10K pace (≈10‑15 s faster per km than your target half‑marathon pace) with 2‑minute jog recovery
Thu – Easy run 5 km or rest
Fri – Strength session (core, glutes, hamstrings)
Sat – Long run: start at 10 km, add 1‑2 km each week, finish the last 2‑3 km at half‑marathon pace. Practice your race‑day nutrition during the final 20‑30 min.
Sun – Rest or active recovery (easy jog, mobility)

Adjust paces based on your recent 10K or half‑marathon times; the Pacing app can convert these to your personal zones.

Closing Note: Test this structure with your current fitness level, modifying distances and paces as needed. Track your work in the Pacing app, stay consistent, and you’re set for a strong half‑marathon.

References

• How To Run A Faster Half Marathon - YouTube (YouTube Video)