10 Key Half Marathon Tempo Sessions to Build Speed & Endurance!
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The half marathon is a true test of endurance, speed, and race strategy. Tempo runs are one of the most effective ways to improve your ability to sustain pace, build strength, and finish strong on race day.
Below are 10 essential tempo workouts designed to help you run a faster, stronger half marathon!
1. Classic Tempo Run (Steady Threshold)
This steady effort run helps improve endurance and lactate threshold, making half marathon pace feel easier.
Warm-Up:
• 10 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 30-minute run at comfortably hard pace (half marathon pace + 10-15 seconds per km)
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves your ability to run at race pace efficiently without burning out.
2. Broken Tempo Run (Controlled Speed Work)
Splitting a tempo run into shorter blocks helps hold a harder effort with less fatigue.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 3 x 12 minutes at tempo pace
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Builds stamina while reducing fatigue accumulation.
3. Tempo + Fast Finish (Race Simulation)
Simulating a strong race finish trains both mental and physical endurance.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 25 minutes at tempo pace + last 5 minutes at half marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Prepares you for pushing through fatigue in the final kilometers.
4. Tempo Intervals (Threshold & Stamina)
Tempo intervals allow for hard efforts with recovery to maintain quality training.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 4 x 10 minutes at tempo pace
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Helps sustain strong efforts while reducing overall fatigue.
5. Progression Tempo (Building Speed Control)
A progression tempo run teaches proper pacing strategy.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 35-minute run:
• First 15 minutes at marathon pace
• Next 15 minutes at tempo pace
• Final 5 minutes at half marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves pacing control and race execution.
6. Long Tempo Effort (Endurance Boost)
A longer sustained effort improves stamina and race-specific endurance.
Warm-Up:
• 15 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 45-minute continuous run at tempo effort
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Prepares your body for sustained effort and race conditions.
7. Tempo + Strides (Speed & Efficiency)
Adding strides after a tempo run improves leg turnover and running efficiency.
Warm-Up:
• 10 minutes easy jogging
• 4 x 50m strides at 80% effort
Workout:
• 25 minutes at tempo pace
• 6 x 100m strides at 90% effort
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Combines speed and endurance, helping with form and turnover.
8. Hill Tempo (Strength & Toughness)
Running tempo on hills builds strength, stamina, and mental resilience.
Warm-Up:
• 12 minutes easy jogging
• 3 x 30-second strides on rolling hills
Workout:
• 4 x 8 minutes at tempo pace on rolling hills
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves strength and efficiency for hilly race courses.
9. Negative Split Tempo (Mental & Physical Challenge)
This negative split workout simulates ideal race execution.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 30-minute run:
• First 15 minutes at moderate tempo pace
• Last 15 minutes at faster than tempo pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Teaches pace control and how to increase speed when fatigued.
10. Half Marathon Tempo Race Simulation (Pacing Confidence)
This race simulation helps fine-tune your pacing, fueling, and endurance.
Warm-Up:
• 12 minutes easy jogging
• 3 x 100m strides at 85% effort
Workout:
• 2 x 5K at half marathon pace + 10 seconds per km
• Recovery: 2-minute jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Helps develop race pace confidence and prepares you for race day.
Final Thoughts!
Tempo training is one of the most effective ways to improve your half marathon performance. Incorporating one or two of these workouts into your training plan each week will help you build endurance, increase speed, and develop a smart race strategy.
Stay consistent, trust your training, and get ready to crush your next half marathon!
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.