Half Marathon Training: 10 Zone 3/Tempo Sessions
Summary
Zone 3/Tempo is where your half marathon strength is built. These sessions develop aerobic control, mental focus, and the ability to hold a firm pace for longer without falling apart. If you want to run strong across 13.1 miles, this is the zone that teaches you how to settle in and stay steady. Half marathon racing demands more than just endurance — it requires the ability to apply sustained pressure without overreaching. That’s what Zone 3 training builds. These tempo sessions prepare your body to hold effort below threshold while staying efficient, calm, and composed. You’re not racing yet, but you’re not cruising either. This is about learning how to manage discomfort with discipline.
What Is Zone 3/Tempo Training?
Zone 3, often called tempo training, falls between 80–87% of your maximum heart rate, with an RPE of 6–7 out of 10. It’s controlled, steady effort — deep breathing, limited talking, and consistent focus. You’re working hard, but not redlining. When you’re in Zone 3, it feels like you’ve locked into a gear you can hold — but only if you stay present. For half marathon runners, this is the zone where you develop the ability to maintain pace, manage stress, and execute over distance.
Why These Sessions Work
Zone 3 improves aerobic capacity, muscular endurance, and mental pacing. These workouts prepare your body to deliver energy efficiently, clear lactate steadily, and hold form under increasing effort. They help you stay composed when your legs want to rush or fade — giving you the stability and control to run strong from start to finish.
10 Tempo Workouts for Half Marathon Runners
1. Sustained Tempo Repeats
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
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
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
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
Prepares you to finish stronger after sustained work.
Warm-Up: 12 min jog
Main Set: 20 min steady → 10 min @ Zone 3
Cool-Down: 10 min jog
6. Long Tempo Block
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
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
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
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
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
FAQ
How do I know I’m in Zone 3?
You’re breathing steadily, focused, and just outside conversational effort. You feel strong but not fast — working, not racing.
How much Zone 3 training should I do during a half marathon block?
One to two sessions per week during base and mid-season phases is ideal. These workouts should feel productive, not draining.
How do I find my Zone 3 heart rate?
Use FLJUGA’s free calculator to get your personalised training zones in seconds. It helps you train consistently and confidently.
Final Thoughts
Zone 3 is the foundation of strong half marathon running. These sessions help you develop control, efficiency, and confidence at sustained effort. When you’re deep in the race and every decision counts, tempo training gives you the tools to hold your pace, stay composed, and run through the fatigue.
How strong is your pace when the race still has miles to go?
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.