Half Marathon Training: 10 Essential 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’?
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.
Each session fits into the bigger picture. The long runs give you the aerobic depth to carry pace late into the race. Threshold and tempo workouts develop the ability to hold form and rhythm under fatigue. VO2 max intervals add the strength and sharpness to respond when the pace picks up. Recovery runs keep you consistent, reducing injury risk and helping absorb the work. Together, these sessions do more than improve performance, they prepare you to execute your race plan with clarity and confidence.
Training Zones Explained: HR, RPE, Purpose
Heart rate zones give structure to your half marathon training. Each zone targets a specific system from aerobic endurance to intensity and control. When your workouts match the right zone, you train with purpose instead of guessing. This approach builds fitness efficiently, avoids burnout and prepares each system for the demands of race day. These zones are not just numbers. They are the foundation for steady, effective half marathon progress.
Zone 1 (Recovery): 68–73% HR – RPE 1–2 – Easy effort for active recovery.
Zone 2 (Endurance): 73–80% HR – RPE 3–4 – Builds aerobic base and stamina.
Zone 3 (Tempo): 80–87% HR – RPE 5–6 – Sustains moderate-hard pace with control.
Zone 4 (Threshold): 87–93% HR – RPE 7–8 – Raises lactate threshold and race durability.
Zone 5 (VO2 Max): 93–100% HR – RPE 9–10 – Sharpens speed, oxygen use, and intensity.
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: Essential Half Marathon Training Sessions
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, 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.
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
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.
It is not about going hard all the time. It is about knowing when to push, when to hold and when to recover. Zone 2 runs give you the aerobic base to carry your effort past mile 10. Threshold work improves your stamina and pacing control. VO2 max sessions sharpen your top end so race pace feels manageable, not overwhelming. Every session has a purpose and when they work together they create a well-rounded, resilient athlete.
Whether your goal is to break two hours or finish strong without falling apart these sessions give you the structure to train smart and race with confidence. They are not extras, they are the blueprint. This is how a strong half marathon is built.
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.
