Half Marathon Tempo Intervals
Workout - Half Marathon Tempo Intervals
- 15min @ 6'00''/km
- 4 lots of:
- 5min @ 5'45''/km
- 2min 30s @ 7'00''/km
- 10min @ 6'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Here’s what makes the Half Marathon PB Training Plan from This Messy Happy so effective, and how to put it to work. Getting a new personal best in the half marathon means building a solid, well-designed training structure, whether your goal is the half marathon itself or mastering the 10K. The full video has all the details; keep reading for our summary and a detailed look at key workouts.
Key Principles of the Plan
This program targets experienced half-marathoners who want to add speed and variety to their training. Here’s what it looks like at a high level:
- Smart Structure: The core of each week is three main runs: an easy base run on Tuesday, a tempo or interval session on Friday, and a long run that progresses over time on Sunday. Strength work and conditioning fill Monday and Thursday.
- Periodized Blocks: Two consecutive 4-week blocks (Base and Speed) form the main training phase, with a lighter recovery week in between where volume drops significantly. The final two weeks cut volume roughly in half to bring you to race day fresh.
- Purposeful Pacing: The long run grows to 18 km before you begin reducing volume. The approach is built on polarization: make your easy runs actually easy, and make your hard efforts count. Friday’s speed work is the linchpin—if you want to understand the science behind interval work, we have a detailed breakdown you can explore.
- Essential Habits: Don’t skip strength sessions, stretch every time you finish a run, honor your recovery days, and remember to find joy in the work.
Example Workout Schedule
**Weeks 1–3 (Base Block)**
* **Tuesday:** Easy base run (30–45 minutes at a pace where you can hold a conversation).
* **Friday:** Tempo intervals. Begin with 15 minutes of warm-up, then perform 5-minute efforts at half-marathon race pace (upper zone 3), with 2.5 minutes of easy running between them. Do 3–4 of these efforts, then 10 minutes to cool down.
* **Sunday:** Progressive long run. Start at 8 km and build by 1–2 km each week, targeting 12–14 km by the block's end.
* **Monday/Thursday:** Light strength & core work (foam rolling, yoga, Pilates, or body-weight exercises).
**Week 4 (Recovery
---
## References
- **[Half Marathon PB Training Plan - YouTube](https://www.youtube.com/watch?v=SyILjLlZK1o)** (YouTube Video)