Sub-75 HM Tempo & Intervals

Workout - Sub-75 HM Tempo & Intervals

• 10min @ 6'00''/km
• 2 lots of:
  • 3.2km @ 3'45''/km
  • 3min @ 6'00''/km
  • 800m @ 3'07''/km
  • 1min 30s rest
  • 800m @ 3'35''/km
  • 1min 30s rest
  • 800m @ 3'07''/km
  • 1min 30s rest
  • 800m @ 3'35''/km
  • 1min 30s rest
  • 800m @ 3'07''/km
• 10min @ 6'00''/km

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Intro

Here’s a breakdown of “Training For A FAST Half Marathon | Sub 75 Minute Goal” from The Running Channel. The video is definitely worth watching in full for additional context, but we’ve condensed the key workout so you can start training right away.

Key Points

• This session blends tempo running with alternating 800-m repeats (fast and slow pace) and planned recovery intervals to build both speed and endurance capacity.
• Warm up with 2–3 km of easy running, then complete 2 miles at roughly 3:45 min/km (sitting just below your target half-marathon pace).
• After a 3-minute recovery jog, perform five 800-m repeats alternating between fast (approximately 2:30 per 800 m, roughly 5 min/mile or 3:07/km) and slower (approximately 2:50 per 800 m, roughly 5:40/mi, which is essentially half-marathon pace). Use 90-second recovery periods between each repeat.
• Complete the entire block twice in one session — a high-volume, demanding workout.
• Modify the paces to suit your own fitness level, or build up by starting with just one set before progressing to both.

Workout Example

Warm‑up: 2–3 km easy jog

Set 1 (repeat twice):
  1. 2‑mile tempo run @ ~3:45 min/km (slightly slower than target half‑marathon pace)
  2. 3‑min easy jog recovery
  3. 5 × 800 m intervals:
       • 800 m fast – aim ~2:30 (≈5 min/mi or 3:07 / km)
       • 800 m slow – aim ~2:50 (≈5:40 / mi, close to half‑marathon pace)
       • Alternate fast/slow (fast, slow, fast, slow, fast)
       • 90‑sec jog or walk recovery between each 800 m
  4. 3‑min recovery jog before the next set

Tip: If the full two‑set session feels too much, start with a single set and add the second set later in the training block.

Closing Note

Test this challenging session and dial in the paces to match your own training schedule. The Pacing app lets you customize the intervals based on your current fitness, and you’ll be steadily moving toward that sub‑75‑minute half‑marathon target! 🚀

References

• Training For A FAST Half Marathon | Sub 75 Minute Goal - YouTube (YouTube Video)