Half Marathon Training: 10 Essential Sessions
Summary
Training for a half marathon takes more than just miles. These ten essential workouts build the endurance, speed and control you need to race strong. From tempo runs to threshold efforts, each session plays a role in helping you prepare for 13.1 with purpose.
Key Workouts for Half Marathon Success
The half marathon demands a mix of speed, strength and endurance. To train effectively you need more than just long runs or intervals. You need a well-rounded set of workouts that target every aspect of performance. This post brings together ten essential sessions designed to build control, improve pacing and prepare you to run your best on race day.
What Are the Key Workouts for a Half Marathon?
The half marathon isn’t just a test of endurance. It’s a strategic challenge that demands controlled speed, stamina and mental focus over 13.1 miles. Simply running more miles won’t get you to the finish line faster. To race well, you need sessions that push your threshold, refine your pacing and condition your body to stay strong when fatigue kicks in.
These 10 sessions are carefully selected to target exactly that.
Half Marathon Run Training Zones
Heart rate and RPE (Rate of Perceived Exertion) are simple but powerful tools to guide your training. Heart rate measures how fast your heart is beating during exercise, showing how hard your body is working. RPE is how hard you feel you're working on a scale, usually from 1 to 10. Together, they help you understand your effort level, manage training intensity and avoid overtraining. By paying attention to heart rate and RPE, you can train smarter, improve performance and reduce injury risk.
Zone 1 (Recovery): 68–73% max HR / RPE 1–2 — very easy jog
Zone 2 (Endurance): 73–80% max HR / RPE 3–4 — easy aerobic running
Zone 3 (Tempo): 80–87% max HR / RPE 5–6 — steady, strong effort
Zone 4 (Threshold): 87–93% max HR / RPE 7–8— comfortably hard
Zone 5 (VO2 Max): 93–100% max HR / RPE 9-10 — short, intense reps
Use FLJUGA’s zone calculator to personalise your training.
10 Half Marathon sessions
1. Long Run
Purpose: Build endurance and aerobic base
Warm-Up: 10 min jog
Main Set: 80–100 min @ Zone 2
Cool-Down: 10 min jog
2. Tempo Run
Purpose: Improve aerobic strength and pacing control
Warm-Up: 15 min jog
Main Set: 35 min @ Zone 3
Cool-Down: 10 min jog
3. Threshold Intervals
Purpose: Raise your sustainable speed
Warm-Up: 15 min jog
Main Set: 4 x 8 min @ Zone 4 (2 min jog between)
Cool-Down: 10 min jog
4. Easy Run
Purpose: Promote aerobic recovery and keep volume steady
Main Set: 40 min @ Zone 1–2
(No warm-up or cool-down needed — this is a standalone easy session)
5. Progression Run
Purpose: Teach control and finish strong
Warm-Up: 10 min jog
Main Set: 15 min @ Zone 2 – 15 min @ Zone 3 – 10 min @ Zone 4
Cool-Down: 10 min jog
6. Race Pace Efforts
Purpose: Lock in goal pace and confidence
Warm-Up: 15 min jog
Main Set: 2 x 4 km @ Half Marathon Pace (4 min jog between)
Cool-Down: 10 min jog
7. VO2 Max Repeats
Purpose: Boost aerobic ceiling and speed
Warm-Up: 15 min jog + strides
Main Set: 5 x 3 min @ Zone 5 (3 min jog between)
Cool-Down: 10 min jog
8. Broken Tempo Set
Purpose: Make tempo work more repeatable and digestible
Warm-Up: 15 min jog
Main Set: 3 x 10 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog
9. Fast Finish Long Run
Purpose: Practice pacing and strong finishes
Warm-Up: 10 min jog
Main Set: 60 min @ Zone 2 – 15 min @ Zone 4
Cool-Down: 10 min jog
10. Recovery Run
Purpose: Stay loose and support adaptation
Main Set: 30 min @ Zone 1
(No warm-up or cool-down required)
Mini FAQ: Half Marathon Speed Workouts & Training Tips
How often should I include these workouts in my training plan?
Aim for 1–2 quality sessions per week. Pair them with your long runs, recovery runs and easy aerobic mileage for a well-rounded half marathon build.
Can beginners use these sessions?
Yes. Every session can be scaled in distance, intensity or number of reps. Beginners can reduce intervals or extend recovery time to match their current fitness.
Will these workouts help improve my general running ability?
Definitely. Threshold and speed-focused sessions enhance cardiovascular fitness, running economy and pacing skill, benefits that apply to all distances from 5K to marathon.
Do I need special gear or a track?
No special equipment needed. A reliable watch, access to open roads or a flat route, and a well-fitted pair of running shoes are all you need.
FURTHER READING: BUILD YOUR HALF MARATHON BASE
Running: Running Zones 1–5 Explained
Half Marathon Training: 10 Zone 3 / Tempo Workouts
Half Marathon Training: 10 Zone 4 / Threshold Workouts
Half Marathon Training: 10 Zone 5 / VO2 Max Workouts
Half Marathon Training: Long Run Benefits
Final Thoughts
The half marathon rewards smart effort, structured sessions and consistent aerobic development. By including these ten key workouts in your plan, you create a strong base and sharpen the skills that matter on race day. Each session builds a different layer of fitness, from pacing control to fatigue resistance. Keep showing up, trust your plan and let the work speak for itself when the race begins.
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.
