Tempo & 5k Pace Repeats
Workout - Tempo & 5k Pace Repeats
- 12min @ 6'30''/km
- 0.0mi @ 7'30''/mi
- 3min @ 7'30''/km
- 3 lots of:
- 1.0km @ 3'50''/km
- 3min rest
- 12min @ 6'30''/km
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Intro
Here’s what That Running Guy’s “6 Week Half Marathon Training Plan” covers, distilled into actionable pieces you can put to work today. For the complete breakdown and context, the full video is worth watching.
Key Points
- Ninety percent of the training happens at easy Zone 2 pace, with the remaining 10% devoted to faster intervals that keep your legs sharp.
- Your weekly schedule starts with the long run on Sunday, followed by easy runs Tuesday and Thursday, a strength and weakness session Wednesday, and a faster park‑run on Saturday.
- Recovery days follow both the long run and the Saturday session, accounting for the athlete’s age (48) and return from injury.
- All paces and distances are measured in miles — think 12‑15 for the long run and 10 for easy days.
Workout Example (Typical Week 1‑5)
| Day | Session | Details |
|---|---|---|
| Sunday | Long Run | Comfortable Zone 2 pace covering 12‑15 mi, working out your current recovery capacity. |
| Monday | Rest | Recovery after long run. |
| Tuesday | Easy Run | 10 mi at conversational Zone 2 speed. |
| Wednesday | Strength / Weakness | Glutes, hamstrings, core work (body‑weight or light resistance). No running. |
| Thursday | Easy Run | 10 mi of steady Zone 2 running. |
| Friday | Rest | Recovery before Saturday effort. |
| Saturday | Faster Run (Park‑run) | Approach it as a race simulation: open with tempo effort for 2 mi, then shift into interval work (e.g., 1 km repeats at 5K pace plus 10 s, 3 min rest, do 2‑3 sets). Aim for around 3:45 / km (~6:00 / mi) based on your VDOT. |
Race‑Week Taper (Week 6)
- Monday: Rest
- Tuesday‑Friday: Shortened runs of 3‑4 mi daily
- Saturday: Recovery
- Sunday: Race day—shoot for a personal best!
Closing Note
Try this 6‑week plan for yourself, adjusting paces to your VDOT or latest race results via the Pacing app. The framework allows room to shift a rest day or cut a run short whenever your body calls for it. Check out the full video for Chris’s personal context and motivation behind the program.
References
- 6 Week Half Marathon Training Plan - YouTube (YouTube Video)