This Workout Got Me From 2 hours 47 mins To 1 hour 46 mins For A Half Marathon
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- čas přidán 4. 07. 2024
- James shares a workout which has helped him to knock over an hour off his half marathon time. He goes through the benefits of this tempo session and how you could use it heading towards your next goal.
↓↓ Have you got a Half Marathon goal in mind? Will you be giving this workout a try? Let us know in the comments! ↓↓
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Wow, just gave this workout a go. It was 31 degrees and a bit sunny haha, so cut it down to a 3, 2 and 1k efforts with 2k warm up and 1k Cool down. Definitely a great workout to do.
More of James in front of the camera please. He’s such a great contributor to the varying running abilities in the TRC Team. Great workout recommendation, will be adding it to my plan.
8 years? Bro, my half is in 8 weeks!
Better get running
Ha!
Better get running and don't stop now.
Day 1
Run: 6 km at a comfortable pace (7:00-7:30 min/km)
Duration: Approximately 42-45 minutes
Day 2
Run: 8 km at a steady pace (7:00 min/km)
Duration: Approximately 56 minutes
Day 3
Rest
Day 4
Run: 10 km with interval training (1 km at 6:30 min/km, 1 km at 7:00 min/km, repeat)
Duration: Approximately 1 hour 10 minutes
Day 5
Run: 8 km at a comfortable pace (7:00-7:30 min/km)
Duration: Approximately 56-60 minutes
Day 6
Rest
Day 7
Long Run: 14 km at a comfortable pace (7:30 min/km)
Duration: Approximately 1 hour 45 minutes
Week 2
Day 8
Run: 8 km at a steady pace (6:50-7:00 min/km)
Duration: Approximately 56 minutes
Day 9
Run: 10 km with interval training (1 km at 6:30 min/km, 1 km at 7:00 min/km, repeat)
Duration: Approximately 1 hour 10 minutes
Day 10
Rest
Day 11
Run: 12 km at a comfortable pace (7:00-7:30 min/km)
Duration: Approximately 1 hour 24 minutes
Day 12
Run: 8 km at a steady pace (6:50-7:00 min/km)
Duration: Approximately 56 minutes
Day 13
Rest
Day 14
Long Run: 18 km at a comfortable pace (7:30 min/km)
Duration: Approximately 2 hours 15 minutes
Week 3
Day 15
Run: 10 km at a steady pace (6:50-7:00 min/km)
Duration: Approximately 1 hour 10 minutes
Day 16
Run: 12 km with interval training (1 km at 6:30 min/km, 1 km at 7:00 min/km, repeat)
Duration: Approximately 1 hour 24 minutes
Day 17
Rest
Day 18
Run: 14 km at a comfortable pace (7:00-7:30 min/km)
Duration: Approximately 1 hour 45 minutes
Day 19
Run: 10 km at a steady pace (6:50-7:00 min/km)
Duration: Approximately 1 hour 10 minutes
Day 20
Rest
Day 21
Long Run: 22 km at a comfortable pace (7:30 min/km)
Duration: Approximately 2 hours 45 minutes
Week 4
Day 22
Run: 10 km at a steady pace (6:50-7:00 min/km)
Duration: Approximately 1 hour 10 minutes
Day 23
Run: 14 km with interval training (1 km at 6:30 min/km, 1 km at 7:00 min/km, repeat)
Duration: Approximately 1 hour 45 minutes
Day 24
Rest
Day 25
Run: 16 km at a comfortable pace (7:00-7:30 min/km)
Duration: Approximately 1 hour 52 minutes
Day 26
Run: 10 km at a steady pace (6:50-7:00 min/km)
Duration: Approximately 1 hour 10 minutes
Day 27
Rest
Day 28
Long Run: 26 km at a comfortable pace (7:30 min/km)
Duration: Approximately 3 hours 15 minutes
Week 5 (Tapering Week)
Day 29
Run: 12 km at a steady pace (6:50-7:00 min/km)
Duration: Approximately 1 hour 24 minutes
Day 30
Run: 8 km at an easy pace (7:00-7:30 min/km)
Duration: Approximately 56 minutes
Day 31
Rest
Day 32
Run: 5 km at an easy pace (7:00-7:30 min/km)
Duration: Approximately 35 minutes
Day 33
Rest
Day 34
Run: 3 km at an easy pace (7:00-7:30 min/km)
Duration: Approximately 21 minutes
@@Sumit_1628I want this but I can't copy it😢
If James is on the thumbnail you don’t need a title. We’ll always watch 😂 great video as always
I do love videos with James - just an average looking bloke like me, bit of extra love around the edges but still getting after it. Great workout, loaded onto my Garmin already
James is such a nice guy and super inspirational for us bigger guys trying to get times down🎉
So much fun watching this AND seeing how the filming is done! I’ve got several trail half marathons over the next few months, and will have to see how I can modify this training plan.
More of James please! Thank you for this workout, I'll be adding it to my schedule for sure. We run at similar paces so this is so relevant for me. Great North Run in September is my first HM, not sure what time I'll run, just hoping to finish! Great video James, and thanks Jess too! & Tito!
I love the half marathon distance as well, find it is a lot easier to keep the fitness level to be able to run this distance often and not have to worry about 3 hour long runs on Sundays wiping out the day!
Running the Iron Horse Half Marathon amongst the beautiful colors of the turning leaves this fall, outside of Lexington KY in Midway …… winds through the backroads of iconic horse farms, old dry-laid rock walls, tree lined (hilly) roads, while horses are out for their morning “run”, and the dew is just lifting off the bluegrass …… so relaxing !
I ran that race last year! It was such a pretty race! Definitely glad I trained on some rolling hills for it though. The Iron Horse Half and the KY History Half in Frankfort were the two prettiest Halfs I did last year.
@@lcdawgs20- hadn’t heard of Frankfort’s half, I’ll check it out ….. thanks.
I'm running my 1st Half Marathon this year. And it's a hilly one...around 266m of elevation 😮 currently in week 4 of 17 of my training and loving it
Watched this video and went straight out and did this run. It was so great! Thanks!
I’m doing my first half marathon in Singapore on 1 December, so this video is super helpful as a beginner runner. A little daunted by the challenge right now, but trying to build it up slowly over the next few months. Thanks for all the great content on this channel!
My half marathon goal time is 2:15, next half is in September! 🎉
Trying to get down from 2 hours 55 minutes. Don't know how long it took you, James, to get down that much. But just knowing that it's possible has given me hope that I can improve like I want to. Thanks for the workout 💚
Same for me! Nearly 3 hours is brutal isn’t it?
Great to see how you put the stories together with the filming, not just one or 2 people on the track.
I did my first half marathon in May this year 2:59:31 🎉 My prior running experience was a couple 5ks several years ago, and it was rough. I really stepped it up this past year.
I would like to do under 2.5 hours next year, (same race) but would LOVE to do it in under 2 hours! Gonna do a 10k + 5k challenge in the fall.
Nice workout. I decided that instead of signing up for a half marathon race, I'm just going to run that distance myself some day later in the year. But I think a couple of sessions like this beforehand would be a good idea.
Thank you, hopefully will give this a go during my training for The Great North Run, my second half marathon. Want to enjoy it but would love to do a PB!
Jess with the STRAVA hoodie. Tell me athletics is how you spend your time without saying it..
Hahahaha busted
Also spotted on the current London Duathlon social posts. Had no idea she was a multi-sporter 🥇
@@paulsslightlyactivelife she does Ironman and ultra too.
Would love to try this workout! I'm currently signed up for the Niagara falls half-marathon in October. Unfortunately I'm recovering from a very stubborn IT band syndrome at the moment so hoping that a half is still in the cards for me this year.
That is awesome, and I love your way with words.
I’ve used this work out as part of an 8 week training block - Half Marathon tomorrow and aiming for a PB of sub 1:40. Terrain is a challenge though as course is ‘undulating’. Thanks for the video James!
I just hope to be as good as you one day. Thanks for the inspiration.
Excellent I'm trying to drop to a 2 hrs half marathon from 2 20
Amazing! Good luck with the training 🙌
I came through a C25K programme in June last.year and my first Half marathon in Liverpool in March this year I ran a sub 2 hour at 1.58. My second half marathon in Chester (it was stinkingly hot) I ran in 2.05 (with a bit of jeffing from 15k as top of legs were tired despite plenty of training and hydration/nutrition prep). I'm looking to improve on my Liverpool Half time so will try this exercise.
This sounds like a great workout! I did my last HM distance in December at 2h23, been working back towards it hoping to do it again at the end of this month (not a race though). My goal is to get below 2 hours too, (but not this month!), and I'll give this run a go!👍
Amazing, best of luck with your training, let us know how you get on!
like the look of this workout, will give it a go on Friday!
Going to be at GNR but will be treating that as a tune up for Cardiff Half in October- running that for charity, hoping to bring my PB down to ~1:23 😬
Great progress on your time and best of luck with any upcoming races!
Doing my best with this one. Think it is a good one to incorporate in my training. Just need to get the paces right. Keep on getting told - either too fast or too slow. But i will persist.
Good one James!😊
Great duo
Excellent! I'll be following this workout to the letter so I can drop an hour off my 1:28 half marathon time! 😉😅
Great workout! How do you determine your paces? I haven't raced all of these distances but would love to try the workout.
I just ran my first half marathon 2 weeks ago, my time was around 2 hours and 18 minutes. I'm definitely going to incorporate this into my training in some form, I hope I can finish in under 2 hours in my next one.
i've had a the goal of cracking two hours for the half marathon for a very long time, my pre-COVID PB was 2:03 however my most recent half last year was 2:35 (windy and hilly, to be fair)....my next is in October, it is fast, flat course and one can only but try, I'm squeaking in sub-30 parkruns these days so do I dare to dream???? Will DEFINITELY give this workout a bash, thankyou as ever James for the inspiration...can't wait to also feel like I'm going to regurgitate a lung... 😆😬
I’d argue that it was more likely increased consistency in running which did most of the heavy lifting in shaving so much time off your pb - with this workout as the icing on the cake
And clearly lost weight.
Great video James 🙌 would love James to do a video on training tips for first ultra
We will ask him to put his favourite tips together!!
Going to use the workout x
LMAO at the end🤣🤣🤣!!! The set-up with you and Jess was awesome!
Not being rude but how much weight did you drop, I always think the best and easiest way to get faster is to lose weight. Well done 👍
Quite helpful! How many times a week should I do this workout? I have my first-ever HM in late August in Buenos Aires!
Nice session, thanks!
glad you like it!
"You'd rather be dead", "You're about to regurgitate a lung". You're really selling it to us, James! 😂
More James, he is so relatable 🎉
I’m equally slow no matter which distance, so do I just try and go faster for some sections? Signed up for Berlin HM in April ‘25!
How do you figure out your paces? I haven’t done a marathon (just a half) so how to I figure my marathon pace for the first section?
I struggle maintaining a pace when road running so deffo would struggle keeping to a marathon, half marathon pace etc for any distance, my goal is to finish.
In my head this would work fine on a treadmill where I can set the pace/speed. Would you recommend that as a starter?
Absolutely introducing this into my GNR plan 🙌👏 thanks James!
Hope you enjoy it! Let us know how you get on with it 👍
@runningchannel have gone down a TRC CZcams rabbit hole now - it's given me the nudge to actually "plan" my current plan 😅 rather than just trying to build up mileage!
*So what I mean to say is thank you for keeping me accountable, as Tom says in the 10k improver video with Jess - we keep each other accountable 🙌👏
Which London park is this? Great to see a video with runners similar to my level.
Birmingham and Black Country Half for me in two weeks. Smashing run along the canal along with a tunnel to run through! My PB is 1:49 but I'm a long way from that right now 😕 Will be doing more speed work before my next one!
Thats a great half marathon, good luck for it!! Hope you enjoy it 🙌🏻
I'm doing this one too! Looking forward to the course - love a canal run.
Love this ❤
What running shoes are you wearing?
That's massive workout, thanks! How would you incorporate it in the training plan in terms of frequency like once in 10 days or? This one looks like an easy way going into overcooking the training plan if done too often.
It depends how frequently you're running, but we would recommend once every 2 weeks would be plenty
@@runningchannel nice, tnx for the answer! :) cheers
When you say marathon pace or 5k pace what does that mean? Your target? Or 10% faster than where you currently are or something?
What was your average HR during each split?
Do you take a break (drinking) between workout blocks (00:58)?
Thank you, great video... how often do you do this workout?
Varies depending on what his working towards as right now he is training for 100 miles so not as often!
That's an incredible journey! Congratulations 👏
Like this session - will give it a go!
Let us know how you find it!!
@runningchannel here's a sneak preview: 🥵
How does one run at a km pace and put "miles in the bank"? Asking for a friend 🇺🇸
5:52 The hidden response had me laughing out loud. Love you guys 😂
I do love a good progression run, but a bit confused by the paces as a 1:46 HM pace is 5:01. Great effort cutting that much time off!
Maybe he based paces off current rather than PB/target (probably not on for a half PB if ultra training)?
If I did this workout with walk breaks, would it have a similar effect?
Love this! How often do you do this workout? I didn't catch that part. Also, Wineglass Half Marathon in October in Corning, NY.
Depends on what James is training for but for a half marathon you could use it once a week as part of a balanced training plan
I was going to ask this, so thank you - so in a week of 3 runs, I would do an easy, this one, then a long run at consistent speed, right? I've done 10 HMs and am at 2:26 consistently across all of them! Would love to be faster by now 😂
James, what was your pace on the 2k block? We'll Done, by the way, on such an impressive PB!
Doing my first half in August. I’ll see how it goes 😟
Are we cooling down or warming down now? I've lost track...
Excellent inside joke use 😂
1h46 is decent. Good job, James.
I tried the workout today, could not do the 1km at 5k pace, workout was very tough.
Whats the gilmore girls video? So curious! I run Vic Park four times a week and am slowly spotting all you guys around
Here is the video, enjoy!! czcams.com/video/q0szOdp7OUQ/video.htmlfeature=shared
It's brilliant 😂
Callback to Gilmore Girls! 😂 love it!
Im trying to reduce my 10k time from 1 hour 25 to 1 hour 10. Any tips for a slightly plumper older lady? Lol
Gilmore girls is wonderful 🎉
Those are good shoes eh, I have a pair of them same colour way too
So,… probably wasn’t JUST that work that got you down to 1:46,.. over 9 YEARS!
That’ll be life style changes, general fitness improvements, experience, and all manner of things :).
Still, nice workout though. :)
Kenilworth HM!
🙌🏻🙌🏻🙌🏻
Pleeeeeeeese put the mile conversions also. Share the love with both sides of the pond lol
I think in this workout it does not really matter, just do miles instead of km. Its more about the build up
do it yourself
This workout didn't improve his PB by an hour. Consistency, volume and experience did.
This workout helped him along the way
Running at true 5k pace after 9k at a fast pace looks unachievable really.
It felt it for James 😂
@@runningchannel I'm not surprised, I'm pretty sure I'd collapse too :)
I love titles like
“This workout”
Stop with the BS and misleading crap. There is no “this workout” or magic thing to improve other than consistency, rest and recover.
I'm sorry.... He sure doesn't look like a runner. I'm trying to say it nicely. It's a channel for runners. He looks like he only runs to Taco Bell
He’s run 41 marathons…
@@runningchannel he should be wearing a bra
Behaving like an utter keyboard f#%ktard. James has raced an amazing number of marathons and ultra marathons! He’s shared so much of his inspiring journey; the highs and the lows. He’s an absolute GEM! And you? What have you contributed to this space aside from a cruel and disgusting comment? We’re all here for all the presenters on this channel; you can just go elsewhere.
I hate these titles. It's bullshit. A fancy workout does not shave an hour off your time.
Seriously, if you have 2 hours 47 mins for a half marathon you are simply not ready to run this far.
Why?
@@Belofanna Because you need to build a stable endurance with shorter runs before you go for a 21km run. A baby that just learned how to walk also doesn't go for a 2 hour walk, right?
Wow James! This is so impressive 🦾👏👏TRC is a wonderful team🤗Jess is so committed 👍Hi Tito🤗
Thank you so much! It was tough but it’s a brilliant work out!
We have team goals 😍