Half Marathon Training: 10 Essential Speed Sessions
What Are the Key Workouts for a Half Marathon?
The half marathon is a demanding race that requires a balance of endurance, speed, and race-day strategy. Whether you’re chasing a new personal best or simply want to run stronger and more efficiently, structured training is key! To perform well over 13.1 miles, you need more than mileage. You need workouts that build stamina, teach pacing control, and sharpen your ability to stay strong in the final miles. The sessions in this post are designed to improve your threshold, endurance, and mental toughness — all essential for navigating the unique demands of half marathon racing.
In this post, you’ll find 10 half marathon workouts designed to boost endurance, increase pace control, and help you finish faster — with strength, not struggle.
1. 400m Repeats
Short, fast intervals improve running efficiency and leg turnover, making race pace feel easier.
Warm-Up:
• 10 minutes easy jogging
• 4 x 50m strides at 90% effort
Workout:
• 12 x 400m at 10K pace
• Recovery: 60-90 seconds jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Builds race-specific speed and efficiency.
2. 800m Repeats
These medium-length intervals help you develop endurance and maintain pace for longer distances.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85-90% effort
Workout:
• 6 x 800m at 10K pace
• Recovery: 90 seconds jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves stamina and pacing for the half marathon distance.
3. Mile Repeats
Longer intervals help simulate race conditions and develop the ability to sustain effort.
Warm-Up:
• 15 minutes easy jogging
• 3 x 100m strides at 85% effort
Workout:
• 4-5 x 1 mile at half marathon goal pace
• Recovery: 2-3 minutes jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Trains your body to hold race pace for extended periods.
4. Tempo Run
A tempo run improves your ability to run harder for longer without burning out.
Warm-Up:
• 10 minutes easy jogging
• 4 x 100m strides at 80% effort
Workout:
• 40-minute continuous run:
• First 10 minutes easy pace
• 25 minutes at 10-15 seconds slower than 10K pace
• Final 5 minutes easy cooldown
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Builds endurance and improves efficiency at race pace.
5. Progression Run
A progression run helps you finish strong, mimicking race conditions.
Warm-Up:
• 12 minutes easy jogging
• 3 x 30-second strides at 85% effort
Workout:
• 12K run, starting 1 minute slower than race pace and finishing faster than race pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Trains smart pacing and closing speed.
6. Hill Repeats
Hills build leg strength, power, and mental toughness, making flat races feel easier.
Warm-Up:
• 12 minutes easy jogging
• 3 x 30-second strides on an incline
Workout:
• 8 x 60-second uphill sprints
• Recovery: Easy jog down
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves power and running mechanics.
7. Long Run with a Fast Finish
Long runs are essential for half marathon success, and finishing at race pace helps with fatigue resistance.
Warm-Up:
• 15 minutes easy jogging
• 4 x 50m strides at 80-85% effort
Workout:
• 16-18K run with the last 3K at half marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Trains endurance and pacing for the final miles of the race.
8. Fartlek Run
Fartlek (Swedish for “speed play”) runs improve race-day adaptability by mixing speed bursts with controlled efforts.
Warm-Up:
• 12 minutes easy jogging
• 3 x 30-second strides at 85% effort
Workout:
• 10 x 2-minute fast running with 1-minute easy jog
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Develops aerobic fitness and mental flexibility.
9. Strides
Strides improve running mechanics, cadence, and efficiency, helping maintain good form at high speeds.
Warm-Up:
• 10 minutes easy jogging
Workout:
• 6 x 100m accelerations at 90% effort
• Recovery: Walk back to the start
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves turnover and running economy with minimal fatigue.
10. Half Marathon Race Simulation
A mini-race effort helps fine-tune pacing, fueling, and mental strategies for race day.
Warm-Up:
• 12 minutes easy jogging
• 3 x 100m strides at 85% effort
Workout:
• 12K at half marathon pace + 3K easy jog + 3K faster than half marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Prepares you physically and mentally for race conditions.
Mini FAQ
Q: How often should I do these sessions during half marathon training?
Include 1–2 of these sessions weekly, alongside easy runs, long runs, and recovery days.
Q: Are these workouts beginner-friendly?
Yes! Each session can be scaled for pace, distance, and recovery depending on your experience level.
Q: Will these workouts also help with overall running fitness?
Absolutely. These sessions build speed, endurance, and mental toughness that benefit all race distances.
Q: Do I need special equipment for these sessions?
No special gear required—just a solid pair of running shoes, a watch or app to track pace, and access to roads or a track.
Final Thoughts!
To run a stronger and faster half marathon, you need a mix of speed, endurance, and pacing workouts. By incorporating these 10 key sessions into your training plan, you’ll develop the strength, confidence, and race-day execution needed to smash your next half marathon!
Stay consistent, trust your training, and get ready to set a new personal best!
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.