Half Marathon Speed Intervals
Workout - Half Marathon Speed Intervals
- 5min @ 7'30''/km
- 6 lots of:
- 3min @ 4'30''/km
- 1min rest
- 5min @ 7'30''/km
to import the workout after you install it.
Intro
Want to nail your next half marathon? We’re sharing 3 of the BEST Half Marathon Workouts straight from elite runner Lee Grantham. His video demonstrates these in detail, and we’ll walk through them here so you can start using them right away. For the complete breakdown and demonstration, check out the full video.
Key Points
- Building volume: Begin with a manageable load (6‑8 reps) and progressively increase to the complete workout (10‑20 reps), holding the same faster‑than‑half‑marathon pace throughout.
- Pacing & recovery: Each rep should be faster than your goal race pace, with 60 seconds between repeats to maintain an elevated heart rate while still allowing your body to recover briefly. This approach underpins quality endurance work — for deeper insight into the science, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Warm‑up: Walk → easy jog → dynamic stretches → strides. A focused warm-up raises your heart rate and wakes up your glutes and hamstrings without taking up much time.
- Running form: Strike with your midfoot while driving through your glutes and hamstrings. Avoid relying too heavily on your calves or landing on your toes, which compromises both efficiency and injury prevention.
- Recovery after your half‑marathon: Rest for a day, then do an easy walk or slow jog before beginning your next training phase.
Workout Examples
1️⃣ 10 × 3‑minute (≈1 km) intervals
- Run each 3‑minute interval faster than half‑marathon pace (≈10‑15 % faster).
- Rest 60 seconds between reps.
- Progress: 6 × 3 min → 8 × 3 min → 10 × 3 min.
2️⃣ 20 × 500‑meter (or 20 × 400‑m) repeats
- Run each 500 m at kilometer‑pace or faster. These short, quick repeats are ideal for sharpening your top-end speed using methods similar to those covered in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Rest 60 seconds between reps.
- Start with 8–10 reps and work toward the full 20.
3️⃣ 5 × 10‑minute steady runs
- Run at half‑marathon race pace or slightly above for 10 minutes. These sustained intervals develop the fitness required to hold your target pace over distance. Whether preparing for a half or a Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance, the approach remains consistent.
- Rest 60 seconds between sets.
- Build: 2 × 10 min → 4 × 10 min → 5 × 10 min.
How to use them: You might run the shorter, quicker repeats first to activate your fast-twitch muscle fibers, then move into the longer 10‑minute blocks for endurance work. Feel free to mix the three workouts however suits your schedule. These fit well into weeks 5‑10 of a 10‑12‑week half‑marathon build, though adjust timing based on where you are in your training.
Closing Note
Get out there and test these workouts, adjusting speeds to match your goal race pace in the Pacing app. Keep it fun, stay with it, and you’ll see your half‑marathon fitness climb! 🚀
References
- 3 of the BEST Half Marathon Workouts - YouTube (YouTube Video)