Whether you’re an experienced half-marathoner or taking on the 21.1K challenge for the first time, the right workouts can be a game-changer. To help you speed past a PB and cross the finish line faster, we’ve lined up three essential training sessions designed to elevate your speed, endurance and overall race performance.
The half-marathon distance demands a balance of stamina and speed endurance—the ability to maintain a fast pace over a longer stretch. Incorporating a mix of short, intense workouts with longer, steady, tempo runs will build the strength and pace you need to conquer this challenging race.
Speed building session
Warm up with 10-15 minutes of easy running.
Run 4 x 1-2 kilometres at 10 seconds slower than your 10K pace (or a hard effort that you can sustain for around an hour) with 60 seconds rest after each interval.
Cool down with 10 minutes of easy running.
As you gain strength, increase the distance in each interval, while maintaining the 10K pace throughout.
The half-marathon tempo run
A tempo run is a high-intensity, sustained run designed to be tougher than your longer, steady runs. While there are many variations of tempo runs, they all share one key element: a focus on consistent, controlled pacing to push your limits and boost your performance.
Shorter tempo intervals
Warm up with 5-10 minutes of easy running.
Run 3-5 repeats of 6-8 minutes at a 10K pace, with 1.5-2 minutes of recovery time after each interval.
Cool down with 10 minutes of easy running.
Longer tempo repeats
Warm up with 5-10 minutes of easy running.
Run slightly under your goal race pace for 9-10K (close to half of your race-day distance).
Cool down with 5-10 minutes of very easy running.
As you gain strength, you can progress this workout by adding distance or increasing your pace slightly. Alternatively, shorten the distance if 9-10K is too far for you right now.
Make sure to take a recovery day, or a very easy running day, after speedwork sessions like these ones, and hydrate before, after and during your workout, especially in the summer heat.
