Race Simulation Special

Workout - Race Simulation Special

• 15min @ 7'00''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 15min @ 5'30''/km
• 3min @ 7'00''/km
• 2 lots of:
  • 6min @ 5'30''/km
  • 1min 30s @ 7'00''/km
• 3min @ 7'00''/km
• 3min @ 4'30''/km
• 12min @ 7'00''/km

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Intro This covers the workouts from Runners: GET FASTER With These 6 Half Marathon Specific WORKOUTS by The FOD Runner. You can start testing any of these this week. The video goes deeper into the rationale; what follows are the key workouts and execution cues.

Key Points

• Begin with a short tempo run (10–15 minutes) just above your goal half-marathon pace to prime your system before intervals.
• Cut-down intervals—such as 4-2-1 minute repeats—teach you to accelerate when fatigued, which separates finishes in races.
• Alternating between hard and easy tempo blocks (10 minutes on, 3 minutes off) strengthens your ability to sustain race pace when tired.
• Pairing a long tempo (15 min) with shorter, faster reps (6 min) plus a finishing kick mirrors the rhythm of actual races.
• Dropping quick leg-spinners (5 × 50 seconds) into the middle of longer efforts readies you for those sudden surges in competition.
• Stacking high-volume repeats (6 × 4 minutes with 90-second jogging breaks) alongside short, fast efforts (75 and 30 seconds) builds both engine and foot speed.
• Try the bonus session: 4 miles at marathon pace, 4 at half-marathon pace, and 2 faster—this trains you to shift gears on demand.

Workout Examples

1. Tempo-Cut-Down — 10 min at your target half-marathon pace, easy 2 min recovery, then repeat twice: 4 min at tempo, 2-min jog, and 4 × 1-min hard reps.
2. Over-Under Tempo — 10 min slightly faster than half-marathon pace, 3 min off, repeat for 60 min total.
3. 3×10 min with 60 s float — Three 10-minute reps at half-marathon goal pace with 60-second jogs between.
4. 15-min Tempo + 2×6 min + 3 min — 15 min at roughly 1-hour race pace, two 6-minute efforts at half-marathon pace, finishing with 3 hard minutes.
5. 10-min Tempo + 5×50 s — 10 min at race pace, then 5 × 50-second quick legs (stay controlled), rest, another 5 min at tempo, and repeat the leg-spinners.
6. 6×4 min (90 s jog) + 75 s/30 s — Six 4-minute repeats at aerobic pace with 90-second jogs between, then three sets of 75-second fast reps plus 30-second sprints.
7. Bonus – Pace Mix — 4 miles at marathon pace, 4 miles at half-marathon pace, then 2 miles faster to practice shifting your effort.

Practical Tips

• Run tempos just above your goal half-marathon pace—this readies your system for the intervals ahead.
• Keep recovery jogs short (30–90 seconds) to stay aerobic while maintaining sharp efforts.
• Adapt distances to your current fitness and time: trade 4-minute reps for 3-minute ones, or shorten a 10-minute tempo to 8 if needed.
• Use terrain to modulate difficulty—hills increase the challenge, while gentle descents work well for practicing leg turnover at faster speeds.
• Enter your goal paces into the Pacing app to match your personal targets.

Closing Note Pick one of these to run this week, set your paces in the Pacing app to match your goals, and notice how your half-marathon fitness responds. Stay disciplined with your training and trust the work—your next personal best is within reach.

References

• Runners: GET FASTER With These 6 Half Marathon Specific WORKOUTS - YouTube (YouTube Video)