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Crush your half marathon goals with these workouts
It’s racing season, and every sunny weekend seems like an opportunity to jump into (or train for) a fun event. If the half marathon is your jam, try these workouts to finesse the unique balance of endurance and speed that the distance requires.
Fatigue resistance repeats
Running some fast intervals after a tempo session can be an effective way to mimic maintaining that goal pace when you feel those slightly heavy mid-race legs.
10 minutes easy running to warm up
25-30 minutes at a pace you can maintain for one hour
3-4 minutes recovery running
5 x 1 minute hard/1 minute easy
10 minutes easy running to cool down
Master the mile
Threshold pace intervals (roughly around a 10K race pace) are perfect training for the half marathon distance. On race day, you’ll have the stamina to maintain that tough, slightly below-threshold pace for the entire distance.
10-15 minutes easy running
4-5 x 1 mile (1,600m) at 10K race pace, with one minute of easy recovery between each repeat
10-15 minutes easy running
Practice the pace
Half marathon pace workouts should generally only be done a few times, close to race day (but before taper-time). You’ll gain familiarity with running at that perfect speed and add a confidence boost before the big event.
15 minutes easy running
3-4 x 3.5 km at half marathon pace, with 1 km easy recovery running between repeats
10 minutes easy running
Follow a speedwork session with an easy running or rest day, and hydrate well, especially in the summer heat.
(08/08/2022) Views: 935 ⚡AMPby Running Magazine
