Sub-75 HM Speed Floats

Sub-75 HM Speed Floats

Workout - Sub-75 HM Speed Floats

  • 10min @ 6'00''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 3min rest
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 400m @ 3'12''/km
  • 200m @ 4'10''/km
  • 10min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import this workout:
Try in App Now
Don’t have the app? Copy the reference above,
to import the workout after you install it.
Download Pacing in the App Store Download Pacing in the Play Store

Intro

The Running Channel put together a solid breakdown on Training For A Sub 75 Minute Half Marathon, and it’s worth watching in full. We’ve condensed the essentials here so you can get out and run this workout today.

Key Points

  • Begin with a 2–3 km easy jog followed by four 100 m strides to prepare your body for the faster work ahead.
  • The main structure pairs 400 m at 10K pace (≈80 s, 3:12 min/km) with 200 m “float” recovery at marathon pace (≈50 s, 4:10 min/km).
  • Run 8 reps in each block, recover with a 3‑minute easy jog, then move into the second block (totaling 16 hard reps).
  • During recovery floats, resist the urge to jog—keep your stride quick, maintain your cadence, and stay relaxed through your hips.
  • Pushing speed when fatigued is exactly what sub‑75 half marathons demand; this session trains that specific ability.

Workout Example

  1. Warm‑up: 2–3 km easy + 4 × 100 m hard strides.
  2. Set 1 (repeat 8 times):
    • 400 m @ 10K pace (≈80 s, 3:12 min/km)
    • 200 m float recovery @ marathon pace (≈50 s, 4:10 min/km)
  3. Recovery: 3 min easy jog.
  4. Set 2: repeat the same 8‑rep pattern.
  5. Cool‑down: easy jog for a few minutes.

Tip: Track each interval with a watch or app so you can verify lap pace and stay locked in.

Closing Note

Test this workout within the next week and dial in the paces to match your current 10K and marathon fitness using the Pacing app. You’re on track for that sub‑75‑minute half marathon—get after it! 🚀

References

Inspired by The Running Channel

More Running Tips

Run A Faster Half Marathon With THIS Workout

Mo explains a 60‑minute progressive half‑marathon workout that helped him shave 30 minutes off his personal best and aims for a sub‑80‑minute race.

Read More

Mastering the Half Marathon: Proven Training Plans, Pacing Strategies, and Nutrition Hacks

This collection gathers expert advice on building progressive half‑marathon programs—from couch‑to‑race to sub‑2‑hour targets—covering mileage buildup, tempo and interval workouts, strength work, and race‑day fueling. It also highlights practical pacing techniques and recovery tips that empower runners to act as their own coach, while subtly showing how a smart pacing app can automate zone calculation, deliver real‑time audio cues, and adapt plans on the fly.

Read More

Training For A FAST Half Marathon | Sub 75 Minute Goal

Andy Badley shares a tough, two‑set workout that blends tempo running with alternating fast/slow 800‑meter intervals to build speed, strength, and stamina for a sub‑75‑minute half‑marathon.

Read More

Ready to Transform Your Training?

Join our community of runners who are taking their training to the next level with precision workouts and detailed analytics.

Download Pacing in the App Store Download Pacing in the Play Store