7 KEY Workouts to Run a Faster Half Marathon
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- čas přidán 8. 06. 2024
- Here are 7 Key half marathon workouts that you need to be putting in your half marathon training block to make sure you are prepared for your half marathon race. I've also made sure that there is an easier variation of each workout for those who might be a little newer to half marathon training workouts.
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First: THANK YOU for adding minutes per kilometer for the rest of us 🙂 And second: Amazing video
More like for all of us. Miles tss... who uses those haha :))
Phily workouts
5 x 1 mile @ threshold w/0.5 mile float
5 x 800m @ 10k pace w/200m easy jog recovery
800m jog
2 mile @ tempo pace
800m jog
5 x 300m @ 5k race pace w/100m recovery jog
Alternating pace KMs
1km tempo
1km steady
For 10km
6 x 1 mile @ between 10k and HMP w/75secs recovery
Progression Run 10-14 Miles
Easy > Steady > High Steady > HMP
At HMP:
3 miles (3 mins)
2 miles (2 mins)
2 miles (2 mins)
Ladder workout 400m/800m/1k/2k/1k/800m/400m
400m jog after 400, 800m jogs after all others.
Thank you!
I’ve just finished my first HM last Sunday at 1:38’, smashed my 1:45’ goal time by 7 minutes. I only trained 3 sections per week, 2 speed + 1 Long steady progressive run, with the total of max volume was just 45km. 2 speed sections I trained at all fast paces, from Tempo to 400m pace. Because I’ve got 2 jobs and don’t have much time to train, and I’m happy with that. When I have more time, I’ll increase more volume. Thank you so much from Vietnam 🇻🇳
Honestly Phily, thank you so so much for this. I'm running my first ever half marathon in November and you help a lot! The high quality content that you put out for free it's just a life saver for someone who can barely afford one pair of running shoes!
This was a great video, the explanations and the colours for each too... Bravo to you and the editor 🎉
This is literally the most helpful video I’ve seen in a long time! Thank you for sharing and keep the grind because I love your videos❤
You are amazing Phily! This is gonna really elevate my running
Thanks Philly, this is just what I need!!
Best video clip usage I've seen in a long time, laughed out loud!
Thanks Philly. This was some very great information to use and i will.😊
Perfect timing Phily, great video as always
The editing is just getting better and better !!! love the blue background
This is a great video, thank you for all the work that went into it!
Always bringing quality content👍
Thank you Phily! Greetings from Italy
This is gold dust - thanks Phily! Your ability to articulate some quite technical running concepts so clearly is incredible! You’d be a fabulous primary teacher in a different life!
I don’t have the patience for cheeky children 😉
Fantastic video! Have done all of them apart from the ladder.
Let’s hope for great weather on Sunday!
Super helpful! I’ll be watching this one again
love this ❤. keep grinding 💪
Thanks for this! Have 5 weeks to go till my first half marathon event, and these workout suggestions were just what I needed.
Just tried the track sandwich (beginner version) and it was great fun. 😊 Mix of 800m repeats I was used to from my old Garmin plans, getting accustomed to holding something slightly faster than my goal HMP and then finishing off with fast reps.
Great Video! The pyramide workout is my favourite
Hi Phily. May I add my thanks to you for your brilliant videos . I've been using your training sessions in preparation for a half in November and have just knocked almost two minutes off my 10k P.B. in Chester yesterday, finishing fifth in my V55 age group. I was over the moon !!! May I also wish you every success in your career as you thoroughly deserve it.
Great vid. Thanks for the information/ entertainment phily
Ran the Great North Run half marathon yesterday and despite the crowds managed to get a PB! Even when my whole body wanted to stop, I kept telling myself to love the grind and a very basic mantra of you can do this. Your videos have really inspired me to push myself and I can’t wait to start training for the Edinburgh marathon!
Well done getting a pb in the run... those 1st 4 miles in that heat ruined me for the rest of the run. Great day though despite the pain haha
I love the backgrounds. I didn’t like them at first but they grew on me over the course of the video. Nice touch. The workouts are good as well but I’m a beginner and only seam to only have one speed.
Last two vids perfectly timed for me... less than 5 weeks to MCR half!
That first 5 x 1.61km 😉 session looks to be that kind of fun that you only recognise after the fact...
Thanks and good luck in Copenhagen! Will be fascinated to see how your run compares with our GB athletes at the Great North run.
Loved the ladder session!
Great job on the video. I shared this with some folks I know doing some HM training. (funny enough, I was explaining 'float' to a buddy yesterday during a long run).
1:45:00 is exactly what I am aiming for. Thank you for the useful tips 😊
Gotta use this for my next block🤞🏽 thank u
Thanks and good luck in Copenhagen !
Did the 6x1mi alt pace workout, loved it!
QUALITY workouts, thanks! ❤ (with love from usa 🇺🇸)
Very generous of you to lay this all out so succinctly. :o)
I’m also running Copenhagen on Sunday. An amazing 50th Birthday present from my wife. Flying out from Manchester on Fri with a good running mate of mine who is also doing it.
Love your sessions.
An 8'th session I would ad would be hill-training.
I have a wonderfull hill section, about a kilometer long in all, that starts with a 350m long medium steep hill (200m up, 150m down), followed by a 600m (585m actually...) uphill that starts with a 4% incline going up to 6,5% for the last 150m.
I run at Tempo pace for the first hill, slowing a bit on the decline, and then progressive up to 90+% MaxHR for the rest and then relaxed recovery back, forcusing on stride lenght and heel lift.
No other rest time.
Doing that 4 to 6 times is an absolute killer!
Also because it quickly gets to be a lot of Km's.
Really useful info on sessions and how to work out training paces - I can't wait to try some of these out. BUTwhat's not to love about yellow? I recall you painting your nails that very colour for the Copenhagen Marathon at that seemed to go well... 💛
Thanks for this Phily, I have a HM in 5 weeks. Good luck for Copenhagen!!
For my metric using friends: 15-20 s/mi = 9-13 s/km.
Best of luck in Copenhagen on Sunday, Phily!
Go Phily!!!
Eu gosto muito das suas dicas de treinamento, vou testar na minha primeira meia maratona, continue postando mais dicas de treino e sigo todas e estou adorando!
I love these! Are you planning to come out with a half marathon training plan we can follow? I followed your 10k plan in the spring and loved it, and got a huge PB!
At some point yes definitely!
I also have a halfmara race this weekend! will use those sessions for winter training :D
Fantastic workouts, just tried the "Track Sandwich" and only did the math part way through the session to realise it's a 12km workout. On a track with no shade. In 28 degrees. Good news, I got 4 new speed records on my watch.
Good luck in the half Phily!
THIS IS FUCKING GOLD, thank you.
Haha, loved the vlog and Daniel asking the questions many won’t know, very useful and I’ve written the sessions down. Bit late for me as I’m racing my HM on Sunday (Belfast HM). I will take on board the race strategy though and start off 5-8 secs slower, then my average race pace until the last mile ish and go all out. I always do negative splits, which isn’t the best way I know, just so hard not to race off at the beginning. Fingers crossed this strategy works and I get a sub 75 mins HM PB. Thanks for the info 👍🏻
Good luck!!
The CZcams algorithm recommend me this video and it was right on time as my next HM race is in 9 weeks. Hope I can shave a few minutes from my PB and finish it within 1:30. Your sessions are really inspiring (and brutal 😅) but I will do them all. Thanks for sharing them!
Ah amazing, it’s doing it’s thing 🤪 good luck for sub 90!!
Love this! I'm experimenting with my fall half this year and jacked up my mileage to peak at 70-80 mpw when I've normally peaked at 38+ years prior.
No injuries or overtraining and I'm at peak week now, and I'm really hoping it pays off! Any opinions on this?? What's your mileage been like?
Some excellent sessions there to incorporate into the last month of MCR half marathon training!
Yeah!! Go for it! 🔥
Geez Philly, feel like i should be paying for this type of knowledge. Thanks! Also feel this should be my turning point to turn from miles to km😂
Haha, you pay for free with your viewership and comment! ❤️
Thankyou! That blue suits you and is much nicer in the background than the grey/ yellow 😂
I’ll try these out in the next 5 weeks, Philly Bowden trying to god damn kill me with these 😅
🤣🤣🤣
This is such a great video giving me so many new ideas. One question I would love to know. How do you plan which session to do and how often you should do them?
I’ve pinned a response to a similar question RE scheduling. I’d maybe repeat the key ones/your favourite ones every 6-8 weeks but you don’t need to do any of them twice if you don’t want to!
Awesome video, thanks phily! can these sessions be applied for marathon training, but dialed down in speed?
Great instructional video. Hopefully I'll be able to get to the point where I can use it- coming back from fractured ankle and now si joint issues. Best thing I got from this was putting the shirt in the back of the sports bra- great idea!!
Awww speedy recovery! Hopefully you can use that sports bra cape trick when you’re back!
YOU ARE THE GOATTTTTT
Anaerobic threshold base , is the foundation to all training ,we always start the season with this pace
Tomorrow got 15*300m at Anaerobic threshold pace with 100m jog recoveries
great info, thanks. What additional advice can you give someone who is in his 50s? I will need more recovery.
Hi! Great Video. I was wondering what to enter in the threshold calculator. The time you know you can run at the moment at a 10k or HM or the time you would like to be able to run after completing all these wonderful sessions and more, like my goal time for the HM in November etc.
These sound like some really fun, if very tough workouts ❤ when should I add them into my training block? How often should i do them??
Interesting workouts, added to my tool box for my next HM.
*Especially the last 2 minutes I should have considered when running my HM last weekend at 27°C. Wanted to aim for ~1:40:00, went out on about target pace and in the end my heart rate blew up because of the heat and I finished with 1:46:28. Had I considered the heat in my pacing,
What's the longest straight race pace workout you'll do before race day? Session 6 had 7 miles broken up but I'm curious if you do any 8+ miles runs at race pace. Last build I did 6 miles straight through at half pace (on fatigued legs) as my key workout - considering going 8 or 9 straight this time but feel like the recovery needed after could be high. Would love your thoughts/experience on this one
Hi Phily , I love your videos. I am runner and I have been running for last 10 years or so and have done couple of 10K's and couple of HM's . My question to you is how to improve VO2Max . Pls suggest
I'm sure my heartbeat will be soaring high if I follow the calculator based on time aiming
im gonna run debut HM this coming 1st Oct here in Kuala Lumpur, and it is our major marathon event. hopefully weather gonna be cool or its gonna be sweaty
Thanks for the video. Training for my first half marathon. Wondering for beginner, do we only do once of these per week? Mix them up each week or stick to one?
Great video. I'm running my first half marathon race this January and looking for potential workouts to help me achieve my goal time of sub 1:25:00 (6:28/mile). My current PB is 1:28:20 (6:44/mile roughly) and I'm 17 years old
Thank you for these tips. Ran the half marathon so fast that I'm still looking for my feet!
The progression run and 6 sounds good some of the others sound brutal
Great video, thank you so much! Going for the Royal Parks run in October, so still some time to implement (some of) these workouts. Looking forward to trying them!
How many of these would you recommend per week for someone aiming at 2:00:00? One regular and one simplified version?
EDIT: found the answer in one of the other comments. 80:20 rule FTW!
no, 80:20 rule wants to you to run the 20 over your threshold. def not below - it's a different training approach. but for a runner aiming at 2h you are definetely better of with these sugesstions.
I like doing alternating km's with my HM pace and M pace, ran slightly longer than a HM (maybe 24-26km). I'll usually do a couple of slower km's in the beginning to warm up, then start knocking out alternating HM and M pace km's. It feels amazing, big confidence booster when it goes well. I don't believe in long slow runs. Slow running is for recovery and warm-ups only. Anything other than that you should be in zone 3 at a minimum.
Thank you for the Kms!
QUESTIONS (if you have the time):
- Your heart rate should be at 90% of max at your race/pb-pace?
- racing should hurt but where? Lungs? Legs? Heart? How much/long?
(I ran my second 10k yesterday and not sure if I pushed hard enough towards the end. Pace was all over the place, slower than normal because it was a trail race and hot and I live in the flatlands. I was afraid of falling over and fainting before the finish but afterwards I saw my heart rate was only at 175.)
I can help answer your questions! I wouldn't worry about having a "target" heart rate but if your average HR is roughly 90% of your max, that's a good indicator that you pushed it hard. Racing should hurt your legs quite a bit for the second half of the race and it may be tough on your lungs as well, but you should be able to push through it. As for your heart hurting, I don't recall ever experiencing that while racing.
Hey philly, been binging all your vids and preparing for my first mara. I always get shin splints in the first 5k of any run which eventually always go away even if i warmup. Any tips for these? been stretching heaps too
Strengthen your calves - that’s what I needed to do! Self massage is good too - find the guy with the slightly long hair on CZcams that teaches this by looking up “shin splints self massage”
How often should runners do these workouts?
BTW, as a guy that was on the podium several times this year, these seem extremely hard/advanced expert level stuff.
Hey Phily. I'm suffering from a post-stress syndrome after months of hard training and a HM PB at the end of it last week. I am in the best shape of my life but suddenly I have absolutely no fun in running anymore. I was used to train six times a week and now I haven't been wearing my running shoes for more than a week. I don't see any reason to train at the moment, cancelled all races till the end of year and I don't know how long it will take to regain my interest in running. Have you ever experienced such difficulties? If so, would you mind doing a video about it and especially how you got over it? That would be awesome!
Would be really interested in a follow-alomg video for your typical warm up and cool down
I could do this on camp yeah!
And now you tell me this, with 6 days left...!!! 😀
I'll do all seven workouts tomorrow, then ! 😵😆
Love the Km's, thanks 🙂
Haha please don’t do that!! 😂
It's hard to keep all these paces straight. Right now halfway between 10k and HM for me is the same as my tempo pace, but if I get a bit faster, then based on the calculator you posted it would be my threshold pace instead. I'll definitely be incorporating some of these workouts into my training going forward though.
I'm still figuring out the nuance of 5k pace vs 10k pace vs HM pace vs Marathon pace. Slowly getting there and building the neuromuscular systems to be able to switch gears. I'm still a really clunky machine with basically 1 and a half gears. hahhaa. Thanks for these workouts!
If I am able to run 8km straight without float at threshold, does that mean I am definitely hitting my goal time?(Threshold Pace obtained from Jack daniel vdot calculator) I don't feel like I have used 100percent effort after the 8km, more like 85 percent. Average heart rate around 88 percent of max heart rate.
Fantastic video Philly. First time viewer of your channel. You are beautiful
Just a tip about your set up - If moved the camera back and sat further away from the background, then zoomed in the camera, the light behind you would never come into shot.
Just a tip from an amateur runner but pro videographer
Some great stuff in this video! I did some, or an adaptation of these, when I ran my hm pb.
In particular the 5x1 mile repeats at hm rp (2min standing rest though) once per week i thought really helped me.
I’d also do some sort of progression run on my long runs with an extended amount of time at or around hm rp. So like 30min easy, 15min steady, 60 hm rp, 15 min easy.
I’ll def try to incorporate some of the other sessions you mentioned on here and hopefully get to a track to do them at.
My question would be how to schedule these sessions? It’s easy when i was just doing mile repeats and progression runs once per week each.
In the simplest answer, have one or two “hard days per week”, and slot them in there. For example, my week looks like this:
Monday: easy or rest
Tuesday: hard workout
Wednesday: easy and gym
Thursday: easy
Friday: hard workout
Saturday: easy and gym
Sunday: long run
You could do Wednesday as a session, and Sunday as a hard long run instead too
@@PhilyBowden yeah thats more or less what I do when in a training block. My question was more about deciding which session, of those you mentioned in the video, to do on those hard days.
great video philly! what do you mean when you say 'steady pace'? sorry if I missed the explanation in the video
Halfway between easy and tempo! So for me easy is 7:30 min/mi for arguments sake, 6:30is steady, and 5:30 is tempo. There’s loads of calculators out there and you can use HR %s too if you prefer!
Sweet thanks! your videos are sick for grabbing workouts from@@PhilyBowden
Hi Phily,
First of all sorry to hear the bad news about your Olympic dreams :/. I hope this would get you stronger for LA28.
I decided to include your suggestions in this video for an upcoming half marathon in June. I hope to get couple of minutes faster (1:35:32 is my latest time in March). I have two questions, would it be enough to combine them with some base runs (3-4 of your workouts combined with 2 base runs weekly). Apart, for paces like threshold, tempo, steady should those be targetted ones or current ones?
Thanks,
Should I do aerobic base building runs before I do these sessions?
Daniel playing dumb asking questions made me laugh 😂 there was a bit of an American stoner vibe
Where should I put these session on the training plan?
What parkrun in Copenhagen are you doing on saturday?
Blue is nice :)
Thank you Phily, I noted everything to add it to my plan! Qq for you, what is the difference between steady and tempo pace for you? And how far is it from the float pace? Thank you :)
So steady running and the float in this instance is the same. For me it’s around a minute or slightly less, slower than my tempo pace
Thank you!
Greetings from Japan 🇯🇵! Running in our humid weather has been hard, any advice?
There are also calculators available for heart rates and zones. Your heart rate is a more accurate measurement of your effort if you have to do your workout under uncomfortable or extreme conditions. We don't have your humidity in the South of France, but we did get a few >40 degree days. I got up as early as I could without compromising my recovery and ran before breakfast. For my long run, I filled my Camebak with 50% chilled water/50% ice cubes. I don't know if it really helped my performance, but psychologically it surely did help!
I will come back with the results in April 2024,thank you
?
Looks like some really nice workouts! I have some thoughts though. When you target something physiological like threshold I think that subscribing a certain distance @threshold will mean the workout is substantially harder for a runner with a slow threshold pace, than for a faster runner. I think using duration makes more sense for a broad audience. I'm also unsure how using pace for a certain race distance works for track workouts. 10K pace is something you can hold for about half an hour for some while others have yet to get under an hour in the 10K. The physiological effect of 800m at 10K pace would be very different for these runners.
Thanks for the video. I enjoyed it!
However, I'm afraid it won't work for everyone.
I've been there and I know it. I made blocks after blocks of fancy multiple-pace intervals tempo/threshold/VO2max/float you name it, and my progression was minute.
The key to understanding at any moment what session pushes you forward is finding out what is it you're lacking!
If you're lacking VO2 max, NO amount of LT1 or LT2 work will move you forward.
Similar for speed: If your legs aren't used to speed, your central nervous system will enterpret a moderate tempo run as hard and you will suffer as a result.
These took me years to understand and surprisingly, I don't hear many people talk about this!
Publish your videos where you talk about it. Regards.
Really good stuff, although it will take some programming into my watch🤯🤯
I’ve never been this early to a video ever
Haha welcome 😉
Stephen Scullion has said it well on multiple occasions: "You should not rely on a lab test to get your treshold pace, as your lactate threshold will fluctuate greatly day to day, depending on many factors like your recovery, what type of session you are doing etc. The only way to know that you are really running at threshold at a given day, is by measuring your lactate levels during sessions".
I read somewhere Jakob ingebrigtsen saying the same thing, "threshold pace should be measured as an effort level, not at the speed you are going at".
Using an online calculator is not really gonna give you any clue on what your threshold really is.
Agreed, but not everyone can do this. An online calculator gives you a ballpark figure and yes it’ll change over time
@@PhilyBowden Personally I'd say it's better to listen to your body than look at an abstract number online.
If you can do a lab test and be really mindful of how it feels to run threshold, you should aim to feel that way when you run.
Just looking at an online calculator and letting it decide for you can be really harmful, because it can lead you to overtrain or get injured.
@@Spartan117FS totally agree, and I get asked the question: how do I know X pace all the time. So the calculator is to be taken with a pinch of salt, and feel is as you say very important, it takes a while to learn that as a newer runner from what I hear from people