Sub-90 Half-Marathon 1km Repeats
Workout - Sub-90 Half-Marathon 1km Repeats
- 15min @ 5'45''/km
- 8 lots of:
- 1.0km @ 4'07''/km
- 1min rest
- 10min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Lee Grantham’s How to Break the 1:30 Half Marathon Barrier: Run Your Fastest Half Yet! breaks down a practical training approach. Here’s what you need to know to start this workout immediately. Watch the full video for additional context and refinements.
Key Points:
- Your target pace is 4:15 min/km (≈ 6:52 min/mi), and you’ll want to feel at ease sustaining it across all 21.1 km.
- Establish a base using 8 km of threshold work, ramping up from 4–5 km sessions to reach the full 8 km.
- Stick with 60-second recovery windows across all interval work—this teaches your body to manage breathing and cardiac rhythm.
- Long runs total 25 km, with race-pace blocks (4:15 km) cushioned by easier stretches (≈ 4:40 km) to build mental toughness and resilience.
- Apply the same fueling approach (gels every ~20 min) in both workouts and race day to let your digestive system adapt.
Workout Example:
- Interval Session 1 – 16 × 500 m reps (8 km total) run faster than race pace with 60 s recovery. Increase volume week by week.
- Interval Session 2 – 8 × 1 km reps (8 km total) at the pace you sustained during the 500 m work, 60 s rest.
- Interval Session 3 – 4 × 2 km reps (8 km total) at ~4:00 min/km or quicker, 60 s recovery.
- Long Run #1 – 25 km: 8.5 km easy, 8 km at 4:15 km, 8.5 km easy. Run the easy portions at ~4:40 km if that feels more sustainable.
- Long Run #2 – 25 km: 7.5 km easy (≈4:40 km), 10 km at 4:15 km, 7.5 km easy.
- Long Run #3 – 25 km: 6.5 km easy, 12 km at 4:15 km, 6.5 km easy.
Pro Tips:
- Start with a 2–3 km warm-up before intense work; you’ll bounce back faster.
- Stick with the same fueling rhythm (a gel every 20 min) during both training and the actual race.
- Build up your hard-work volume week to week, but avoid sudden jumps that double the load.
- When warm-ups and fueling become second nature, race day feels less daunting.
Closing Note: Try these sessions, adjust the paces to fit your goals using the Pacing app, and chase that sub-90-minute time. Enjoy the work ahead and the progress that follows!