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Training sessions that will improve my Half Marathon time

Improving your half marathon time requires a well-rounded training plan that includes various types of workouts. Here are some training sessions that can help you get faster over the half marathon distance:


Long Runs:

  • Long runs are the foundation of your training. Gradually increase the distance of your long runs, focusing on building endurance and mental toughness.


Tempo Runs:

  • Tempo runs, also known as threshold runs, are sustained efforts at a comfortably hard pace. Run at a pace slightly slower than your goal half marathon pace for an extended period.


Interval Training:

  • Include interval workouts to improve your speed and aerobic capacity. These sessions involve running at a faster pace for a set distance or time, followed by a recovery interval. For half marathon training, consider intervals between 800 meters and 1600 meters.


Progression Runs:

  • Start your run at a slow, easy pace and gradually increase your speed throughout the run until you finish at a pace faster than your goal half marathon pace.


Hill Repeats:

  • Hill workouts help build strength and power in your legs. Find a hill with a moderate incline and run hard up it for a specific distance or time, then jog or walk down for recovery. Repeat this several times.


Fartlek Runs:

  • Fartlek training involves unstructured speed play. During a run, vary your pace by sprinting for a certain distance or time and then recovering at an easy pace.


Race-Specific Workouts:

  • Practice running at your goal half marathon pace or slightly faster during specific workouts. These help you get comfortable with your target race pace.


Yasso 800s:

  • Similar to the workout mentioned for the 10km, Yasso 800s involve running 800 meters at a pace that corresponds to your goal half marathon time. For example, if you aim for a 1:45 half marathon, you would aim to run the 800 meters in 1 minute and 45 seconds.


Recovery Runs:

  • Incorporate easy, slow runs into your training plan for recovery and to help build your aerobic base.


Cross-Training:

  • Include activities like swimming, cycling, or strength training to improve overall fitness and reduce the risk of injury.


Rest Days:

  • Rest is vital for recovery and injury prevention. Ensure you have scheduled rest days in your training plan.


Mental Training:

  • Work on your mental strength through visualization, positive self-talk, and race strategy planning.


Remember that it's crucial to follow a well-structured training plan that takes into account your current fitness level and gradually increases the intensity and volume of your workouts. Additionally, listen to your body and adjust your training as needed to prevent overtraining or injury. Consulting with a coach or experienced runners can provide valuable guidance tailored to your specific goals and abilities.



Matt Fox is the Head Coach at the Sweat Elite Coaching Academy and the Founder of Sweat Elite. Matt is a 2:20 Marathoner with over 18 years of training, racing and coaching experience.

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