Half Marathon Training: 10 Essential Running Workouts

Summary:
Half marathon success comes down to three things: endurance, pacing and resilience. These 10 essential sessions are designed to build your aerobic engine, sharpen your threshold control and help you maintain strength deep into the second half of your race. This is where speed meets structure and every session counts.

What Makes a Session ‘Essential’?

Essential workouts for the half marathon are the ones that help you stay steady through long stretches of running. They build the ability to manage effort without drifting and hold form when the miles begin to accumulate. These sessions teach you how to settle into your pace, stay patient and keep your stride calm even as the race demands more from you. A strong half marathon isn’t built on one type of training. It grows from a mix of efforts that support consistency, resilience and control.

Each workout contributes something different to the bigger picture. Long runs expand your capacity to stay strong as the distance builds. Tempo and threshold efforts give you confidence at firmer speeds. Faster intervals add sharpness so changes in pace feel manageable. Easier days protect your momentum and allow the harder work to take effect. When these elements are combined with clear intention, they help you train with purpose instead of guessing your way to race day.

Training Zones Explained: HR, RPE, Purpose

Training zones give direction to your half marathon preparation. Each zone shapes a different part of your endurance so you can train with intention rather than relying on effort alone. When your sessions match the correct zone, you build reliable fitness, protect your energy for key workouts and develop the control needed for long stretches of steady running. These zones are more than guidelines. They form the structure that supports confident, consistent progress toward 13.1 miles.

• Zone 1 (Recovery): 68-73% HR - RPE 1-2
  Easy running that promotes recovery, improves circulation and prepares you for the next quality session.

• Zone 2 (Endurance): 73-80% HR - RPE 3-4
  A steady effort that builds the aerobic foundation needed to hold pace across the half marathon distance.

• Zone 3 (Tempo): 80-87% HR - RPE 5-6
  Controlled pressure that develops rhythm and teaches you to stay composed as the effort begins to rise.

• Zone 4 (Threshold): 87-93% HR - RPE 7-8
  A firm, focused zone that strengthens your ability to manage intensity and hold strong running without drifting.

• Zone 5 (VO2 Max): 93-100% HR - RPE 9-10
  Short bursts of demanding work that increase your upper aerobic limit and support smoother transitions when the pace lifts.

Check out: FLJUGA Heart Rate Zone Calculators

10 Sessions Every Half Marathon Runner Needs

1. Zone 2 Long Run

• The backbone of endurance.

• Warm-Up: 10 min jog

• Main Set: 75–90 min @ Zone 2

• Cool-Down: 5–10 min jog

2. Zone 3 Tempo Session

• Teaches efficiency at moderate intensity.

• Warm-Up: 10 min jog + drills

• Main Set: 2 x 15 min @ Zone 3 (4 min Recovery jog)

• Cool-Down: 10 min jog

3. Zone 4 Threshold Intervals

• Strengthens sustained race effort.

• Warm-Up: 12 min jog

• Main Set: 3 x 12 min @ Zone 4 (3 min Recovery jog)

• Cool-Down: 10 min jog

4. Zone 5 VO2 Max Intervals

• Sharpens speed and builds finishing strength.

• Warm-Up: 10 min jog + 4 strides

• Main Set: 6 x 2 min @ Zone 5 (2–3 min Recovery)

• Cool-Down: 10 min jog

5. Progression Long Run

• Teaches pacing control and confidence.

• Warm-Up: 10 min jog

• Main Set: 60–75 min building from Zone 2 to Zone 3

• Cool-Down: 5–10 min jog

6. Race Pace Blocks

• Dial in rhythm and mental focus.

• Warm-Up: 12 min jog

• Main Set: 3 x 3K @ race pace (3 min Recovery jog)

• Cool-Down: 8–10 min jog

7. Back-to-Back Run Days

• Builds fatigue resistance and adaptation.

• Day 1: 50 min easy run (Zone 2)

• Day 2: 40 min run with final 15 min @ Zone 3

8. Hill Repeats

• Builds strength and control under pressure.

• Warm-Up: 15 min jog + hill drills

• Main Set: 6 x 60–75 sec uphill @ Zone 5 (walk/Recovery down)

• Cool-Down: 10 min jog

9. Tempo + Threshold Combo

• Combines stamina and strength.

• Warm-Up: 10 min jog

• Main Set:

  10 min @ Zone 3
  2 x 5 min @ Zone 4 (2 min Recovery jog between reps)

• Cool-Down: 10 min jog

10. Active Recovery Run

• Protects consistency and supports adaptation.

• Warm-Up: Optional

• Main Set: 35–45 min @ Zone 1

• Cool-Down: Easy mobility or walk

Common Mistakes in Half Marathon Essential Training

Training for a half marathon is all about staying steady for long stretches. Progress usually stalls not because of one hard session, but because the overall balance between effort, pacing and recovery is disrupted. Many runners drift into habits that create unnecessary fatigue or remove the structure that supports consistent improvement. These mistakes don’t always show up immediately, but over time they weaken the foundation that half marathon training depends on.

What to watch out for:

• Increasing long runs too quickly: Long run progression should stay controlled. Increasing distance by more than 10 percent at a time raises the risk of injury and unnecessary fatigue.

• Letting easy days creep upward: When recovery runs drift into moderate effort, your legs carry more fatigue into key sessions and the overall plan becomes harder to manage.

• Avoiding firm efforts: Skipping threshold or steady work makes half marathon pacing much harder once the distance begins to build.

• Unstructured mid-week mileage: Adding extra running without a reason increases fatigue without improving fitness and often disrupts the flow of the plan.

• Skipping complete rest days: Full rest supports adaptation. Removing these days makes sessions feel heavier and slows long-term progress.

The half marathon rewards patience and control. When your sessions each have a role and recovery supports the workload, your body adapts in a way that feels sustainable. Over time, this structure gives you a steadier rhythm in training and a more reliable sense of confidence as race day approaches.

FAQ: Essential Half Marathon Training Sessions

Do I need to complete all 10 workouts each week?
No. These sessions are spread across your training block. A typical half marathon plan includes one or two key workouts, a long run that builds endurance and easy running to support recovery.

Do I need to train at half marathon pace every week?
No. Most improvements come from a mix of endurance, tempo and steady efforts. Pace becomes easier to manage when the foundation is strong.

Can newer runners use these workouts?
Yes. Adjust the total volume, shorten the harder intervals and keep recovery longer. The structure stays the same even when the load is lighter.

How do I know if I’m ready to increase the difficulty?
When you can complete your current sessions with steady form, calm breathing and no lingering fatigue the next day, you can safely progress.

Are easy runs necessary for half marathon training?
Yes. Easy running supports the long run and protects your legs from accumulating fatigue. Without it, harder sessions become much harder to absorb.

What should I do if a session feels too difficult to finish?
Reduce the rep duration, add more recovery or ease the pace slightly. The goal is controlled effort, not forcing intensity that breaks down your form.

FURTHER READING: BUILD YOUR HALF MARATHON BASE

• Half Marathon Training: What Is Zone 1 / Recovery?

• Half Marathon Training: What Is Zone 2 / Endurance?

• Half Marathon Training: What Is Zone 3 / Tempo?

• Half Marathon Training: What Is Zone 4 / Threshold?

• Half Marathon Training: What Is Zone 5 / VO2 Max?

Training Sessions:

• Half Marathon Training: 10 Essential Sessions

• 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

Final Thoughts

Half marathon progress builds through sessions that teach you to hold effort with control. These workouts help you recognise how your pacing settles over longer distances, how your body responds when the pressure rises and where your endurance begins to strengthen across the block. When you combine firm efforts with steady aerobic work and give yourself the recovery needed to absorb both, your training starts to feel more organised and predictable. With these essential sessions in your rotation, your half marathon development becomes calmer, more consistent and shaped by intention rather than chance.

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.