The Only Half Marathon Workouts YOU NEED, by Phily Bowden on YouTube. 23 min 50 s.
- Video length
- 23 min 50 s
- Time to do it
- 6 to 8 weeks
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Plan your week around one progression run, one steady state run, one rep session and one over-under session. Fill the rest with easy runs and at least one rest day.
Run 45 to 70 minutes and start at a chatty, easy pace. Lift the pace every 10 to 15 minutes so the last block is at or slightly faster than goal half marathon pace.
If you are new to sessions, run 30 to 40 minutes and keep the first 20 minutes easy. Only push the last 10 minutes, and back off if you cannot speak in short sentences.
Run 6 miles at a steady, controlled effort, from goal half marathon pace to about 10 seconds per mile slower. Keep the effort even and finish feeling you could do one more mile.
Warm up for 10 to 15 minutes, then run 3 to 4 reps of 2 miles at threshold effort, around 10 mile to half marathon pace. Jog easy for 3 to 5 minutes between reps.
For over unders, alternate 2 minutes at goal half pace with 1 minute about 10 to 15 seconds per mile faster. Repeat for 3 to 5 sets inside a longer run.
Two to three weeks before race day, run 2 x 5km at exact goal race pace with 5 minutes of easy jogging between. Treat it as a rehearsal, not a race.
Leave at least 48 hours between hard sessions. Cut a rep or a whole set if your form breaks down or your legs feel flat.
Tips and common mistakes
Keep easy runs genuinely easy so you can hit the paces in the hard sessions.
Run the reps by effort on hot or windy days rather than forcing a set pace.
Stop and walk if you feel sharp pain, and build weekly mileage up slowly.
Do not add all five sessions in your first week; start with two and build up.
Questions
How fast should the 2 mile reps be?
Aim for threshold effort, roughly your 10 mile to half marathon pace. You should be working hard but able to hold the pace across all the reps.
Can a beginner use these workouts?
Yes. Every session has a shorter beginner version, such as a 30 minute progression run or fewer reps. Start with one quality session a week and add more as you adapt.
When should I run the 2 x 5km race pace test?
Two to three weeks before your race, once your fitness is mostly built. It shows whether your goal pace is realistic while leaving time to adjust.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
