Key Half Marathon Intervals

Workout - Key Half Marathon Intervals

• 10min @ 10'30''/mi
• 5 lots of:
  • 800m @ 7'55''/mi
  • 2min rest
• 10min @ 10'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/key-half-marathon-intervals-de7eb9d3

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: This article walks through the key takeaways from Harry Runs’ video How to Train for Your Best Half Marathon—definitely worth watching if you want the full breakdown. We’ve pulled out the main lessons here so you can start one of these sessions right away. Don’t skip the original video; it covers a lot of ground.

Key Points:

• Build weekly mileage gradually, adding no more than 0.5–1 mile per week, and consider fitting in an extra day of running.
• Work a long run into your routine that reaches at least 10 miles (or 11–12 if you’re ready) in the weeks before your race.
• Slot in tempo work every 7–10 days—3–6 miles at a pace about 10–15 seconds per mile faster than your target half-marathon speed.
• Incorporate speed sessions with reps like 5 × 800 m (or 5 × 2-minute hard efforts) separated by 2 minutes of easy jogging.
• Emphasize quality work and adequate rest: skip the “dead-leg” fatigue trap, take genuine recovery days, and nail your running mechanics.
• Rotate between different surfaces (track, grass, pavement) and pick shoes that don’t restrict your foot’s natural movement.
• Eat plenty of carbs, fruits, and vegetables; aim for 8+ hours of sleep each night, and grab a short nap when you can.
• Cut back your training 5–7 days out from race day with short, easy runs and perhaps a single, modest speed workout early that week.

Workout Example (sample week):

• Mon: Easy run 4 mi at a relaxed pace
• Tue: Speed work – 5 × 800 m at a hard effort (roughly 5–6 sec/mi faster than your goal pace) with 2 min easy jog between repeats
• Wed: Off-day or cross-training
• Thu: Tempo run 4 mi at about 10–15 sec/mi above your target race pace
• Fri: Easy run 4 mi
• Sat: Long run 10 mi at a steady, easy-conversation pace (increase distance each week)
• Sun: Rest or an easy 2–3 mi shakeout jog

Tweak these distances and paces based on where your fitness stands—use the Pacing app to dial in the right speeds.

Closing Note: Test out these strategies and adapt them to your own abilities and schedule. You’ll find yourself going in stronger and more prepared come race day—enjoy the process! 🚀

References

• How to Train for Your Best Half Marathon - YouTube (YouTube Video)