Race Pace 3-2-1 Ladder

Workout - Race Pace 3-2-1 Ladder

• 10min @ 7'00''/km
• 4 lots of:
  • 3min @ 5'00''/km
  • 2min @ 4'00''/km
  • 1min @ 3'30''/km
  • 1min 30s rest
• 5min @ 7'30''/km

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Intro

Found on The FOD Runner, 9 Workouts To Help You Run A Faster Half Marathon offers proven methods worth trying right now. The full video has plenty of extra detail—check it out for the complete picture.

Key Points

• Three categories: The program features 3 interval sessions, 3 threshold/tempo (gold-pace) workouts, and 3 long-run variations, all built to develop speed, endurance, and race-day readiness.
• Intervals: Trains your body to handle fatigue, practice surging, and lock in your race-pace feel.
• Threshold/Tempo: Sustained work around 10K–half-marathon pace to boost lactate threshold and nail your target effort.
• Long-run variations: A strong closing stretch or mid-run tempo block teaches your body to hold race pace longer.

Workout Example

1️⃣ Interval – 3‑2‑1 Ladder

• Format: 3 min at half‑marathon pace → 2 min at 10K pace → 1 min at 5K pace (repeat 3–4 times).
• Distance option: 1 km → 600 m → 400 m (or 200 m) repeats.
• Recovery: 60–120 s easy jog between efforts, totaling roughly 18 min (extendable as fitness grows).

2️⃣ Interval – 6×3 min Classic

• Effort: 3 min at 5‑10K pace with 2 min jog (or 1‑2 min) between.
• Reality check: If your pace fades, you started too hard.
• Volume: 6 rounds totaling about 18 min of intensity.

3️⃣ Surge Training – 4×2 min + 4×30 s + 4×2 min

• Flow: 2‑min blocks at ~10K pace interspersed with 30‑sec surges at 3K‑pace effort, back to 2‑min work.
• Rest: 60‑90 s between 2-min reps, 45‑60 s after the surges.
• Skill: Teaches you to accelerate and settle back into race rhythm.

4️⃣ Threshold – K‑rep Ladder (8‑12×1 km)

• Pace: The sweet spot between 10K and half‑marathon effort.
• Recovery jog: 60 s easy (2‑2½ min for those still building).
• Progression: Start with 8 reps and build toward 12.

5️⃣ Mile Repeats (5‑8 rounds)

• Pace: 10K–half‑marathon range, targeting even effort.
• Rest: 2 min easy jog tapering to 60 s.
• Discipline: Keep pace consistent; dial it back if you’re slowing down.

6️⃣ Two‑Mile Repeats (4–6 × 2 miles)

• Purpose: Gold-pace practice totaling roughly 8 miles at half‑marathon intensity.
• Jog break: ~2 min easy between reps to sustain your heart rate.
• Schedule: Perfect 3–4 weeks pre-race; scale back to 2‑3 weeks during taper.

7️⃣ Long Run with Fast Finish

• Format: 75‑120 min easy, then 15‑20 min of tempo or race pace to close strong.
• Reward: Tests your mental toughness and builds confidence.

8️⃣ Long Run with Tempo Block

• Structure: Easy miles, then a 30‑min tempo push (≈ 60‑min race pace) in the middle third, easy finish.
• Setting: Trail for strength gains or pavement for pure pace work.
• Transition: Light jog between the hard section and the final segment.

Closing Note

Use the Pacing app to dial in these workouts to your own training. You’ll feel stronger, faster, and primed to crush your half-marathon PR. Get after it!

References

• 9 Workouts To Help You Run A Faster Half Marathon - YouTube (YouTube Video)