Sub-90 Half Kick-Down Kilometres

Workout - Sub-90 Half Kick-Down Kilometres

• 10min @ 6'00''/km
• 6 lots of:
  • 800m @ 4'00''/km
  • 200m @ 3'50''/km
  • 2min rest
• 5min @ 7'00''/km

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Ben Parkes walks through the blueprint for a sub-1:30 half marathon in his video. We’ve condensed the main strategy and included a sample workout you can use this week. Check out the full video for additional guidance and nuance.

Key Points:

• Target pace needed: 6:30 min/mi (4:15 min/km) to come in under 1:30.
• 12‑week training block: weekly mileage between 36–54 mi (58–87 km), with long runs ranging from 10–16 mi (16–25 km).
• Training split includes Zone 2 easy runs (roughly 80% of total mileage), speed work, tempo efforts at goal pace, and dedicated strength and form sessions.
• Weave in harder efforts during long runs and practice eating during workouts (bagels, sports drink, energy gels) to dial in your fueling strategy.
• Watch your splits with lap-pace function on your watch; resist the temptation to bank time early in the race.

Workout Example:

Warm‑up: 10‑15 min easy + strides

Speed Session (once per week):
- 6 × 1 km @ ~6:30 min/km (4 min 40 sec per km) with 2 min jog recovery
- 6 × 3 min @ ~6:20 min/km (3 min 40 sec per km) with 2 min jog recovery

Kick‑down Intervals (optional):
- 6 × 1 km where 800 m @ 4 min/km, final 200 m @ 3:50‑3:55 min/km, 2 min recovery

Goal‑pace run: 5 mi (8 km) at 6:30 min/mi, finish slightly faster on the last 1 mi.

Cool‑down: 10 min easy.

Recovery jogging should be steady but easy—walk through the recoveries if that feels right for you.

Next Steps: Pick one of these sessions and run it this week. Adjust the paces based on where you’re at fitness-wise using the Pacing app. This combination of distance, speed work, and goal-pace running will get you to that sub-1:30 target, and you can adapt it as your goals shift. Run well!

References

• How to Run a Sub 1:30 Half Marathon (training & tips!) - YouTube (YouTube Video)