Half Marathon Speed Builder

Workout - Half Marathon Speed Builder

• 10min @ 6'00''/km
• 6 lots of:
  • 400m @ 4'55''/km
  • 1min 30s rest
• 10min @ 6'00''/km

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Intro: The 12 Week Half Marathon Training Plan from This Messy Happy gets a full breakdown here, so you can jump into the workout whenever you’re ready. The complete video has additional context worth watching for the full picture.

Key Points:

• Aimed at recreational runners with a baseline of running 5 km a few times weekly, this plan builds to a half-marathon over three months.
• The weekly structure includes three runs (expanding to four later), a Monday strength-and-conditioning block, and planned recovery weeks that help prevent overtraining injuries.
• Three distinct phases organize your training:
  1. Base block – gradually work up to 7‑10 km easy runs.
  2. Interval block – incorporate brief speed bursts while maintaining moderate volume.
  3. Peak block – maintain two steady runs and ramp up the long weekend run; the final week pulls back.
• Essential habits: stretch following each session, complete the strength-conditioning work every Monday, honor your rest days and recovery weeks, and avoid skipping consecutive workouts. Make it enjoyable!

Workout Example:

Weeks 1‑4 (Base Block)
- Monday: Strength & conditioning (body‑weight circuit)
- Tuesday: Easy run 5–7 km (easy pace)
- Wednesday: Rest or cross‑train
- Thursday: Easy run 5–7 km
- Friday: Rest
- Saturday: Long run starting 7 km, add 1 km each week up to ~10 km
- Sunday: Rest or light activity

Weeks 5‑8 (Interval Block) – same structure, but replace the Tuesday run with a short interval session (e.g., 6 × 400 m at 5‑10 s faster than goal pace with 90 s jog recovery). Keep the weekend long run building to 12‑14 km.

Weeks 9‑12 (Peak & Taper) – keep two steady runs (5‑8 km) and a longer weekend run that peaks at 18‑20 km in week 11, then drop back 20‑30 % in week 12 for a fresh race day.

Closing Note: Take this plan and make it yours by adjusting paces in the Pacing app to match where you are now. Most importantly, embrace the process as you work toward your half‑marathon! 🚀

References

• 12 Week half marathon training plan - YouTube (YouTube Video)