Running News Daily

Workouts to crush your fall half marathon goals

If you have never tried a fall race, now’s the time: crisp leaves underfoot and cooler temperatures make for an entirely unique and fun alternative to summer racing. There are always some half marathons to jump into in the fall, and if you’re looking to boost your time, add one of these workouts to your repertoire.

Long tempo workout

Tempo runs are always a great bet for half marathon training–you’re focusing on improving your lactate threshold and nailing that race-pace endurance.

Warm up with 10-15 minutes of easy running.

Run at a comfortably hard pace (around your half marathon race pace) for the middle portion of your long run, gradually increasing the duration over time. Aim for 30-60 minutes at this pace.

Cool down with 10-15 minutes easy running.

Tempo repeats workout

Warm up with 10-15 minutes of easy running, followed by a few sets of strides.

Run 6 x 6 minutes at just slightly faster than your goal pace (think 105 per cent), with 3 minutes of easy recovery between intervals.

Cool down with 10-15 minutes easy running.

Progressive long run

The progressive long run will help you build confidence (and endurance) for race day. You’ll master the art of running just that little bit more when your legs are begging you to quit, and you’ll maybe even be able to muster a  finishing kick.

Begin your long run at a pace much slower than your half-marathon goal pace. Gradually increase your pace every 5-6 kilometers (depending on the total distance you’re running) so that you finish the last 5 kilometers at, or slightly faster than, your goal race pace.

For example, if your half-marathon goal pace is 5 minutes per kilometer, start your long run at 6-6:30 min/km and progressively increase until you’re running at 5-5:15 min/km for the final stretch.

Remember to follow a speedwork or harder session with a recovery day or easy running.