Sub-75 Half Marathon Relay Challenge
Workout - Sub-75 Half Marathon Relay Challenge
- 15min @ 6'00''/km
- 5 lots of:
- 4.5km @ 3'33''/km
- 2min rest
- 12min @ 6'30''/km
to import the workout after you install it.
Intro: Based on Trying To Run A Sub 75 Minute Half Marathon As A Relay Team! from The Running Channel, here’s what makes this workout worth trying. We’ve pulled the key details so you can get out and test it yourself. Watch the full video to understand the complete breakdown.
Key Points:
- To finish under 75 minutes, the team’s target is an average pace of 3:33 /km (≈5:40 /mi).
- A 21.1 km half‑marathon gets broken into five segments, with each runner taking a shorter leg to keep things manageable.
- Relay format works well because a slower runner can pair with stronger teammates over most of the race, which keeps the workout fun and sustainable.
Workout Example:
| Runner | Distance | Split Structure |
|---|---|---|
| Tom | 2 km | 4 × 500 m repeats |
| Sarah | 4 km | 8 × 500 m repeats |
| Jess | 5 km | 5 × 1 km repeats |
| Mo | 5 km | 2 × 2.5 km repeats |
| Andy (lead) | 5.1 km | 2 × 2.55 km repeats |
All segments run at roughly 3:33 /km. Between each stretch, the baton passes to the next runner, maintaining a steady pace throughout. Scale the repeat structure to fit your personal pace—for instance, if you’re running 4 min /km, maintain that speed throughout your segment.
Practical Tips:
- Begin with an easy warm‑up jog plus a quick 5‑minute stride session before you go.
- Rely on a GPS watch or phone app to track your split times and stay on pace.
- Mark hand‑off zones clearly; a simple high‑five signals when the next runner takes over.
- Running slower than the target? Shorten your leg or include a short recovery jog before passing the baton.
Closing Note: Give this relay workout a shot—modify the distances or target paces to suit your group and discover how teamwork can cut time off your half‑marathon. Remember, the Pacing app lets you customize the workout to match your actual paces. Happy running!