Weekly Workout #2

In our first run focused Weekly Workout, Cory Smith of Run Your Personal Best gives us an interval workout that can be incorporated in multiple weeks of your half marathon training buildup.

The Workout:

  • 2 mile warm up followed by drills and a few strides.
  • 8 to 12 1k repeats on a track with 1-minute jog rest between each repeat.
  • Cool down 2 miles.

When to do the Workout:

Incorporate this during weeks 5, 4 and 2 of your half marathon training buildup. Do 12 repeats 2 weeks out from your goal race, 10 repeats 4 weeks out, and 8 repeats 5 weeks out.

Why do the Workout:

With a weekly progression of 5, 6 and 7 ½ total miles under half marathon pace on very little recovery, this workout helps simulate running fast during late race fatigue.

The Workout Details:

Warm up 2 miles followed by running drills and a few strides. Depending on ability level run the 1k repeats between 2 - 10 seconds faster than current half marathon pace. Start off only a few seconds under half marathon pace and progress faster as the workout progresses. It's very important that the total duration of the hard repeats be somewhere between 3 and 4 minutes. Therefore, some runners may need to adjust the 1k repeats to 800 meter repeats. Keep the rest at 1 minute. Cool down 2 miles.

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