Stair-Step Half Marathon Tempo
Workout - Stair-Step Half Marathon Tempo
- 15min @ 6'15''/km
- 10min @ 6'30''/km
- 3min @ 7'30''/km
- 15min @ 6'30''/km
- 4min @ 7'30''/km
- 10min @ 6'30''/km
- 12min @ 7'30''/km
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Intro
Seth James DeMoor’s video Inside the Training Log: Weekly Mileage Breakdown for Half Marathon Prep is worth your time. We’ve pulled the essentials here so you can start applying them right away. The full video has plenty more context if you want to dive deeper.
Key Points
- Most experienced runners target 60‑70 miles weekly at the peak of half‑marathon training (that’s around 96‑112 km); fine‑tune based on your experience and current fitness.
- Answer four key planning questions: What’s your peak volume? How fast will you increase? How many weeks will you maintain peak volume? Should you include a recovery week before tapering?
- Work with a range instead of a hard target (like 55‑65 miles surrounding a 60‑mile goal) so you can adapt when life throws you off or you’re under the weather.
- Increase your mileage in steps: bump it up ~10 miles for a few weeks, pull back slightly, then repeat. Your body gets time to adjust without getting overwhelmed.
- Keep your peak mileage for about 6 weeks, then consider a recovery week—usually around week 10—before starting your taper.
Workout Example
6‑Week Peak Mileage Block (miles)
| Week | Target Mileage |
|---|---|
| 1 | 50 mi |
| 2 | 60 mi |
| 3 | 70 mi |
| 4 | 80 mi |
| 5 | 90 mi |
| 6 | 100‑110 mi (peak) |
| 7‑8 | Optional absorption week (~70‑80 mi) then start taper |
Switch to kilometers if that’s what you use (1 mile = 1.61 km), and modify these numbers to match your current fitness level.
Closing Note
Use this mileage framework and adjust the intensity to your training zones in the Pacing app. You’re set with the right tools—now get out there, log those miles, and own that half marathon! 🚀