These workouts will help you crush your half marathon

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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.

Photo: RunCalgary

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 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

Photo: RunCalgary

Practise 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.