Half-Marathon Split Session
Workout - Half-Marathon Split Session
- 10min @ 7'30''/km
- 10min @ 5'30''/km
- 3min @ 7'00''/km
- 5 lots of:
- 1min @ 4'00''/km
- 1min 30s @ 7'00''/km
- 5min @ 7'30''/km
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Intro: Looking for a breakdown of SMASH YOUR HALF MARATHON PB By Running Faster For Longer (6 WORKOUTS) from The FOD Runner? This video deserves a watch—here’s what you need to know so you can get started with one of these sessions today. The full video has plenty more context and tips worth checking out.
Key Points
- These six sessions span the entire speed-endurance range: threshold K-reps, timed intervals, tempo plus fast runs, goal-pace repeats, over/under efforts, and a race-day simulation.
- The plan builds progressively: early weeks emphasize faster-than-target and threshold work; the middle phase tightens your paces and introduces goal-pace miles; late-cycle work sharpens you with shorter, snappier reps.
- Recovery durations drop as fitness improves (2 min down to 90 s, then 60 s), and you can run these on roads, pavement, or dirt for training variety.
- One practical angle: use the over/under session as a steady-effort block rather than an easy recovery jog—focus on holding a rhythm, gradually pushing the work intervals longer while shortening the easier stretches.
Workout Example (adjust distances and paces to match your own training):
- Threshold K-Reps – 4 × 1 mi at roughly 10K effort (about 10 seconds quicker than your half-marathon target) with 2 min easy jogging between.
- Timed Intervals – 1, 2, and 3 min hard efforts (or 90 s if you prefer) on trails; do 5–8 rounds; jog for the same duration.
- Split Session – 10–12 min of easy-paced tempo running at marathon speed, followed by 5 × 1 min quick blasts (close to 5K race speed) with 90 s recovery.
- Goal-Pace Miles – 8 miles total, arranged as 2 × 4 mi or 4 × 2 mi at your target half-marathon speed; rest 60–90 s between.
- Over/Under – 5 × 3 min faster (10% quicker than goal) plus 3 min slower (10% easier); run each block with steady effort, then advance to 10 × 4 min faster / 2 min slower.
- Tune-Up Race – pick a 5–10K event 2–3 weeks before your goal half-marathon; use it to test your pacing strategy, practice your fuel plan, and get comfortable with race conditions.
Closing Note: Pick one of these workouts to try this week and feel free to modify the paces and structure in the Pacing app to fit your specific goals. These sessions will build the pace-holding ability and confidence you’re after—and make sure you watch the full video for the whole training framework and additional guidance!