Half Marathon Training: 10 Zone 3 / Tempo Workouts
Summary:
Zone 3 training (80–87% max HR, RPE 5–6) builds the aerobic control and pacing strength needed for half marathon success. These tempo sessions train you to hold steady effort, stay mentally focused and push without tipping over. If you want to run strong and composed across 13.1 miles, Zone 3 is your foundation.
What Is Zone 3/Tempo Training?
Zone 3, often known as tempo training, typically sits between 80–87% of your maximum heart rate with an RPE of 5–6 out of 10. The effort feels steady and controlled, breathing grows deeper and conversation becomes limited to short phrases. This is a slightly more intense version of Zone 2. During this phase, lactate production increases but can still be cleared effectively, which allows you to hold the effort without slipping into strain. It feels like shifting into a strong, reliable gear that you can maintain for an extended period as long as you stay focused and present.
In this zone, you are building the strength and efficiency needed for long-distance performance. Zone 3 teaches you how to maintain pace without drifting, how to manage rising effort without stress and how to stay composed through long stretches of uninterrupted running. For half marathon athletes, this is the zone where endurance, rhythm and resilience come together, forming the foundation that supports confident pacing across the full distance.
Why These Sessions Work
Zone 3 strengthens the steady engine you rely on during a half marathon. It improves your aerobic base, builds muscular endurance and develops the mental pacing needed to stay calm as effort rises. These workouts teach your body to clear lactate at a manageable rate and maintain efficient movement for long periods. They help you stay composed when your legs want to push too soon or lose rhythm late in the run. When Zone 3 is trained well, you gain the stability, control and confidence to run strong from the first kilometre to the last.
How Do You Know You Are in Zone 3?
Zone 3 is steady pressure without strain. You are working harder than an easy run, yet still calm enough to stay smooth and consistent. Breathing becomes deeper, your stride feels purposeful and you need a little more focus to hold rhythm. For half marathon runners, this is the zone where you learn to stay strong for long periods without drifting into fatigue too early. It is controlled effort that builds the engine required for sustained racing.
How to stay in the right range:
Heart rate: 80–87% of max
Talk test: Short phrases only, relaxed conversation is gone
Effort: 5–6 out of 10, firm but fully manageable
A true Zone 3 effort feels like something you could continue for a long time with concentration. It is challenging enough to keep you engaged, yet manageable enough that your stride, breathing and posture all stay organised. For the half marathon, finding and holding this balance is key. Zone 3 teaches you how to lock into a strong rhythm, manage rising effort and carry steady pace deep into the race.
Check out: FLJUGA Heart Rate Zone Calculators
10 Tempo Workouts for Half Marathon Runners
1. Sustained Tempo Repeats
Purpose: Builds aerobic strength over long blocks of work.
Warm-Up: 15 min jog + drills
Main Set: 2 x 15 min @ Zone 3 (4 min jog recovery)
Cool-Down: 10 min jog
2. Progressive Tempo Intervals
Purpose: Teaches pacing and builds aerobic load gradually.
Warm-Up: 12 min jog + 4 strides
Main Set: 3 x 10 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog
3. Tempo + Stride Finish
Purpose: Combines control with form and turnover.
Warm-Up: 15 min jog
Main Set:
20 min @ Zone 3
4 x 20 sec strides (walk back recovery)Cool-Down: 10 min jog
4. Tempo Pyramid
Purpose: Varies effort duration to improve focus and rhythm.
Warm-Up: 15 min jog
Main Set: 6 min - 8 min - 10 min - 8 min - 6 min @ Zone 3 (2 min jog)
Cool-Down: 10 min jog
5. Tempo Progression Run
Purpose: Prepares you to finish stronger after sustained work.
Warm-Up: 12 min jog
Main Set: 20 min Zone 2 - 10 min @ Zone 3
Cool-Down: 10 min jog
6. Long Tempo Block
Purpose: Trains mental focus and race-day rhythm.
Warm-Up: 15 min jog + drills
Main Set: 1 x 30 min @ Zone 3
Cool-Down: 10 min jog
7. Broken Tempo Set
Purpose: Maintains quality while managing load.
Warm-Up: 10 min jog
Main Set: 4 x 8 min @ Zone 3 (90 sec jog recovery)
Cool-Down: 10 min jog
8. Hill Tempo Session
Purpose: Adds strength to sustained aerobic work.
Warm-Up: 15 min jog + hill drills
Main Set: 5 x 4 min uphill @ Zone 3 (walk/jog down recovery)
Cool-Down: 10 min jog
9. Tempo-Aerobic Blend
Purpose: Places tempo inside a broader easy-effort session.
Warm-Up: 12 min jog
Main Set:
15 min easy
20 min @ Zone 3
10 min easyCool-Down: 5 min walk/stretch
10. Short-Recovery Tempo
Purpose: Challenges aerobic strength with minimal rest.
Warm-Up: 10 min jog
Main Set: 6 x 6 min @ Zone 3 (60 sec jog)
Cool-Down: 10 min jog
Common Mistakes in Zone 3 Training for Half Marathon Runners
Zone 3 is the backbone of half marathon preparation. It builds the steady strength and rhythm you need to handle long stretches of controlled effort. Yet because it sits between comfort and challenge, it is also the zone most runners misjudge. The biggest mistakes happen when the work drifts too hard, becomes inconsistent or is done without enough patience to let the training settle in.
What to watch out for:
Rushing the early pace: Starting too quickly turns tempo effort into threshold and wipes out the smooth control Zone 3 is supposed to develop.
Letting your rhythm break down: When cadence becomes uneven or your stride loses connection, you have stepped above manageable tempo effort.
Turning tempo into a race effort: Zone 3 should feel steady. If every rep becomes a push, you lose the aerobic strength-building purpose of the session.
Skipping easy running between blocks: Short resets help maintain quality. Removing them makes each block feel heavier than intended.
Doing tempo work when overly fatigued: Zone 3 relies on rhythm and control. Heavy legs shift the effort higher and reduce the benefit of the session.
Zone 3 tempo sessions work best when they feel smooth, steady and repeatable. When you stay patient, keep the effort controlled and protect your rhythm, you build the kind of strength that carries deep into a half marathon. Let the work be firm, consistent and confident, and the gains will stack cleanly.
FAQ: Tempo Training for Half Marathon Runners
What is tempo training in half marathon preparation?
Tempo training is steady Zone 3 running where the effort feels firm, controlled and sustainable. It helps you hold strong pace without drifting into early fatigue.
How should Zone 3 feel during a half marathon workout?
Breathing is deeper, speech is limited and the effort requires focus. You should feel like you are working with purpose, but still fully in control.
How often should I do tempo sessions?
Once per week is enough for most runners. It gives you consistent progression without overwhelming your legs.
Will tempo training help me hold pace in a half marathon?
Yes. Zone 3 strengthens your aerobic base, improves pacing control and builds the rhythm needed to stay steady through long stretches of running.
Do I still need easy runs if I do tempo training?
Yes. Easy running supports recovery, maintains efficiency and helps your body absorb the benefits of Zone 3 work.
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 4 / Threshold Workouts
Half Marathon Training: 10 Zone 5 / VO2 Max Workouts
Final Thoughts
Zone 3 is the foundation of strong half marathon running. These sessions build the control, efficiency and confidence you need to handle long periods of steady effort. When you are deep into the race and the decisions start to matter, tempo training gives you the strength to hold your pace, stay composed and run through rising fatigue. Master this zone and you carry a steady, reliable rhythm all the way to the finish.
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.
