Reading time: 4 min
This post outlines progressions for three different styles of Half-Marathon pace workouts: Work-Rest training, Over-Unders and Progression Runs.
The workout list below is NOT a training program. Check out the post on Five-Pace Training to learn how to integrate these Half-Marathon pace workouts into a complete program. The Five-Pace Training model includes workouts at paces anchored to standard race distances spread over two- or three-week training cycles. The post on Choosing Workouts will also be helpful when selecting your training sessions.
Note that these workouts assume you have completed a Running Base Building Program and a Transition Program. These workouts are demanding! Your body must be prepared to handle the training load.
Half-Marathon Pace vs 90min-Pace
I often refer to 90min-pace and Half Marathon pace synonymously. So, all the workouts below can be completed at your predicted 90min-pace instead. The exceptions are the Race Prediction workouts – follow the precise pace guidelines described below for these workouts.
Switching to 90min-pace is a good idea if you are a sub-1:15 half-marathoner. If this describes you, your Half-Marathon pace is very similar to your Threshold-pace. The workouts below are intended to be run at a sub-threshold pace for maximum benefit without creating excessive fatigue.
If you are 2hr or more half-marathoner, and your target race is a shorter distance than 21.1km use your 90-min pace rather for these workouts. If this describes you, the workouts below develop your general endurance for your 5km and 10km race. The slightly faster 90min-pace is more specific to your needs and will prove beneficial.
Warm-Up and Cool-Down
You need to warm-up before these workouts. Base Running for 10-30min is an adequate warm-up. Then you can proceed immediately to the workout.
- 10-30min Base Run
Or, some runners enjoy adding a few Strides with some walking to prime the body for the workout.
- 10-15min Base Run
- 3-5 x (45s Walk, 15s Stride)
- 2-3min Walk
After the workout, Base Run anywhere from 10-30min at a slower-than-normal pace to promote recovery from the training.
The Workouts
I have broken the workouts into three categories: work-rest, over-under and progression run workouts. These workout styles challenge your body and mind in different ways. I suggest that you include all three types in your program. Alternate between types each time a Half-Marathon Pace workout comes up in your schedule.
If you have a specific weakness, you may benefit more from one workout type. I outline these scenarios under each workout type.
Work-Rest Half-Marathon Pace Workouts
In the workouts below, you accumulate 10-13km worth of work at Half-Marathon pace split into shorter reps with recovery periods in between.
Aim to learn the precise feeling of Half-Maraton pace at the start, middle and end of these workouts. Since the effort will increase as you get fatigued, learn to anchor yourself on the feeling of speed, cadence or stride length.
10 x 1000m. 1:00 Rec between reps
7 x 1600m. 1:30 Rec between reps
12 x 1000m. 1:00 Rec between reps
8 x 1600m. 1:30 Rec between reps
Over-Under Half-Marathon Pace
Over-Unders are continuous runs during which you alternate between a slower pace and a faster pace.
The slower pace running is NOT a recovery jog. You hold your Easy pace or Base pace (without the requirement to breathe exclusively from your nose) between the faster pace run.
If you feel that you recover “too much” during rest periods of work-rest style workout, try an over-under workout. Since you never completely switch into recovery mode, your mind and body learn to stay sharp for extended periods.
7 x (1000m Easy, 1km at HM-pace)
5 x (1000m Easy, 2km at HM-pace)
4 x (1000m Easy, 3km at HM-Pace)
3 x (1000m Easy, 4km at HM-pace)
Progression Runs for Half-Marathon Pace
If you struggle with your endurance at the end of a Half-Marathon or have difficulty managing your pacing because you start too hard and fade, then progression runs will be beneficial.
While your total volume at Half-Marathon pace is lower than Work-Rest or Over-Under workouts, the time you spend at HM-pace is in a fatigued state which more closely replicates the demands at the end of a race.
5km Easy / 4km HM+10s/km / 3km-HM
4km-Easy / 5km HM+10s/km / 3km-HM
3km-Easy / 5km HM+10s/km / 4km-HM
2km-Easy / 5km HM+10s/km / 5km-HM
Race Prediction Workouts
Sometimes, you need a higher-level stimulus for both body and mind to determine your current fitness accurately. And Race Prediction workouts are exactly that!
Typically you’d do a Race Prediction workout once 10-14 days before your target race. It takes about that long for your body to absorb the fitness gains from the training. You can learn more in the Race Prediction workouts and Time Trials post.
Below are four Half-Marathon Race Prediciton workouts. Two workouts are work-rest style, one is over-under and one is a progression run. The average pace you hold in these workouts offers a good prediction of what you can do in a Half-Marathon race with two assumptions:
- You complete the race prediction workout with general fatigue from your normal training load
- Your training load is decreased (less volume, less intensity or both) leading into the half-marathon to make sure your legs are fresh
15 x 1000m. 1:00 Rec between reps
8 x 1600m. 2:00 Rec between reps
3 x (4km at 5-10s/km faster than HM, 1km at 15-20s/km slower than HM)
The average pace for the full 15km is your predicted HM pace
12km Progression Run
Start 10-15s/km slower than HM
Aim to increase the pace by about 2-3s/km every km.
Finish 10-15s/km faster than HM.
The average pace for the full 12km is your predicted HM pace