10 Training Sessions to Improve Your Marathon Time!
Want to break your Marathon personal best?
Keep Reading!
The half marathon is a demanding race that requires a balance of endurance, speed, and race-day strategy. Whether you’re chasing a new personal best or simply want to run stronger and more efficiently, structured training is key!
Below are 10 essential workouts to help you build stamina, increase speed, and execute a smart race strategy for your next half marathon!
1. 400m Repeats (Speed & Leg Turnover)
Short, fast intervals improve running efficiency and leg turnover, making race pace feel easier.
Warm-Up:
• 10 minutes easy jogging
• 4 x 50m strides at 90% effort
Workout:
• 12 x 400m at 10K pace
• Recovery: 60-90 seconds jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Builds race-specific speed and efficiency.
2. 800m Repeats (Aerobic Power & Strength)
These medium-length intervals help you develop endurance and maintain pace for longer distances.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85-90% effort
Workout:
• 6 x 800m at 10K pace
• Recovery: 90 seconds jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves stamina and pacing for the half marathon distance.
3. Mile Repeats (Race Pace Endurance)
Longer intervals help simulate race conditions and develop the ability to sustain effort.
Warm-Up:
• 15 minutes easy jogging
• 3 x 100m strides at 85% effort
Workout:
• 4-5 x 1 mile at half marathon goal pace
• Recovery: 2-3 minutes jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Trains your body to hold race pace for extended periods.
4. Tempo Run (Threshold & Stamina)
A tempo run improves your ability to run harder for longer without burning out.
Warm-Up:
• 10 minutes easy jogging
• 4 x 100m strides at 80% effort
Workout:
• 40-minute continuous run:
• First 10 minutes easy pace
• 25 minutes at 10-15 seconds slower than 10K pace
• Final 5 minutes easy cooldown
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Builds endurance and improves efficiency at race pace.
5. Progression Run (Pacing & Race Simulation)
A progression run helps you finish strong, mimicking race conditions.
Warm-Up:
• 12 minutes easy jogging
• 3 x 30-second strides at 85% effort
Workout:
• 12K run, starting 1 minute slower than race pace and finishing faster than race pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Trains smart pacing and closing speed.
6. Hill Repeats (Strength & Resilience)
Hills build leg strength, power, and mental toughness, making flat races feel easier.
Warm-Up:
• 12 minutes easy jogging
• 3 x 30-second strides on an incline
Workout:
• 8 x 60-second uphill sprints
• Recovery: Easy jog down
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves power and running mechanics.
7. Long Run with a Fast Finish (Endurance & Fatigue Resistance)
Long runs are essential for half marathon success, and finishing at race pace helps with fatigue resistance.
Warm-Up:
• 15 minutes easy jogging
• 4 x 50m strides at 80-85% effort
Workout:
• 16-18K run with the last 3K at half marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Trains endurance and pacing for the final miles of the race.
8. Fartlek Run (Speed & Adaptability)
Fartlek (Swedish for “speed play”) runs improve race-day adaptability by mixing speed bursts with controlled efforts.
Warm-Up:
• 12 minutes easy jogging
• 3 x 30-second strides at 85% effort
Workout:
• 10 x 2-minute fast running with 1-minute easy jog
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Develops aerobic fitness and mental flexibility.
9. Strides (Form & Efficiency)
Strides improve running mechanics, cadence, and efficiency, helping maintain good form at high speeds.
Warm-Up:
• 10 minutes easy jogging
Workout:
• 6 x 100m accelerations at 90% effort
• Recovery: Walk back to the start
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves turnover and running economy with minimal fatigue.
10. Half Marathon Race Simulation (Pacing & Confidence)
A mini-race effort helps fine-tune pacing, fueling, and mental strategies for race day.
Warm-Up:
• 12 minutes easy jogging
• 3 x 100m strides at 85% effort
Workout:
• 12K at half marathon pace + 3K easy jog + 3K faster than half marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Prepares you physically and mentally for race conditions.
Final Thoughts!
To run a stronger and faster half marathon, you need a mix of speed, endurance, and pacing workouts. By incorporating these 10 key sessions into your training plan, you’ll develop the strength, confidence, and race-day execution needed to smash your next half marathon!
Stay consistent, trust your training, and get ready to set a new personal best!
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.