Half Marathon Training: 10 Essential Sessions
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’?
For the half marathon, essential workouts are those that prepare you to stay steady when things get hard. That means long runs that stretch your endurance, threshold efforts that teach control, and top-end sessions that make your goal pace feel easier. These workouts form the foundation of a smart, balanced half marathon plan — building durability, not just fitness.
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 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 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 jog)
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 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 (walk/jog down)
Cool-Down: 10 min jog
9. Threshold + Tempo Combo
Combines stamina and strength.
Warm-Up: 10 min jog
Main Set:
2 x 5 min @ Zone 4
10 min @ Zone 3
(2 min 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
FAQ
How often should I do these sessions?
Most half marathon plans include one hard session, one long run, and several easy days. Rotate these based on your fitness and race timeline.
How do I know what Zone I’m in?
Use the FLJUGA Zone Calculators to find your training heart rate or pace — they’re free and quick to try.
Is Zone 5 necessary for the half marathon?
Yes — short bursts of VO2 Max work improve efficiency and make your race pace feel smoother over time.
Final Thoughts
The half marathon rewards those who train across the spectrum — not just with speed or distance, but with focus, variation, and control. These sessions are your base. Build them right, and race day becomes execution — not survival.
Will your next long run test you or prove what you’ve built?
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.