Half Marathon Training: 10 Tempo Sessions
SUMMARY
Tempo training for the half marathon sits in Zone 3 — around 80–87% of max heart rate and RPE 5–6 and plays a vital role in building race-day endurance. These steady, controlled sessions strengthen your aerobic base, improve pacing efficiency and help you maintain speed deep into the final miles. The 10 workouts in this post are designed to sharpen your focus, develop fatigue resistance and make your half marathon pace feel smooth and sustainable.
What Is a Tempo Run in Half Marathon Training?
The half marathon is a true test of endurance, speed, and race strategy. Tempo runs are one of the most effective ways to improve your ability to sustain pace, build strength, and finish strong on race day. Tempo workouts are typically run in Zone 3 — a controlled, steady effort that challenges your aerobic system without tipping into threshold.
These runs train your body to stay efficient over long distances, manage fatigue, and build the mental focus needed for the second half of the race. They’re especially valuable in half marathon training because they prepare you to run hard — but smart — across the full 13.1 miles.
In this post, you’ll find 10 tempo run sessions designed to boost endurance, improve pacing, and build the strength to finish your next half marathon with control and confidence.
Metrics for Half Marathon Tempo Training
Tempo efforts in half marathon prep are about sustaining strong aerobic effort just below threshold — long enough to build speed endurance without overreaching.
Heart Rate: 80–87% of your max heart rate (Zone 3)
RPE (Perceived Effort): 5–6 out of 10 — comfortably hard
How It Feels: Controlled breathing, steady rhythm. You can speak in short phrases, but anything more feels challenging.
Check your exact training zones using FLJUGA’s free heart rate calculator and run each tempo session with clarity and purpose.
1. Continuous Tempo Run
Purpose: Build aerobic strength at race-specific intensity
Warm-Up: 15 min jog
Main Set: 30 min @ Zone 3
Cool-Down: 10 min jog
2. Tempo Progression Run
Purpose: Learn control across the full aerobic range
Warm-Up: 15 min jog
Main Set: 15 min @ Zone 2 – 15 min @ Zone 3 – 10 min @ upper Zone 3
Cool-Down: 10 min jog
3. Broken Tempo Blocks
Purpose: Build total tempo volume with short resets
Warm-Up: 15 min jog
Main Set: 4 x 8 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog
4. Long Tempo + Fast Finish
Purpose: Hold strong pacing under late fatigue
Warm-Up: 15 min jog
Main Set: 40 min @ Zone 3 + 10 min @ Zone 4
Cool-Down: 10 min jog
5. Tempo Hills
Purpose: Strengthen aerobic power and form
Warm-Up: 15 min jog
Main Set: 8 x 90 sec uphill @ Zone 3 effort (jog down recovery)
Cool-Down: 10 min jog
6. Midweek Mid-Tempo
Purpose: Maintain tempo pressure during the week
Warm-Up: 12 min jog
Main Set: 20 min @ Zone 3
Cool-Down: 8 min jog
7. Tempo + Strides Combo
Purpose: Blend controlled running with leg turnover
Warm-Up: 15 min jog
Main Set: 20 min @ Zone 3 + 4 x 100m strides (walk recoveries)
Cool-Down: 10 min jog
8. Tempo Ladder
Purpose: Work into effort gradually with steady progression
Warm-Up: 15 min jog
Main Set: 10 – 15 – 20 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog
9. Wave Tempo Run
Purpose: Learn to flow between mid and upper Zone 3
Warm-Up: 15 min jog
Main Set: 5 x (4 min @ mid Zone 3 + 2 min @ upper Zone 3)
Cool-Down: 10 min jog
10. Long Run with Tempo Surge
Purpose: Simulate race-day rhythm under duration
Warm-Up: 10 min jog
Main Set: 75 min @ Zone 2 + 15 min @ Zone 3
Cool-Down: 5 min jog
Mini FAQ: Tempo Sessions
What is a tempo run for half marathon training?
A tempo run for the half marathon is a steady, sustained effort close to your half marathon race pace. It’s designed to improve stamina, aerobic strength, and pacing control — running “comfortably hard” but not all-out.
How fast should I run my half marathon tempo sessions?
Aim for your half marathon goal pace. If running by effort, it should feel like a 7–8 out of 10, where you are working but still fully in control and sustainable.
How long should a tempo run be for half marathon prep?
Tempo sessions typically include 20 to 45 minutes of continuous running, or structured intervals like 2 x 15 minutes at tempo pace with short recoveries. These build your ability to sustain race effort longer.
How often should I schedule tempo sessions?
Include one tempo workout per week during your key half marathon training phase. As race day approaches, some sessions may extend to longer tempo efforts to simulate race conditions.
Are tempo sessions different from threshold workouts?
Yes — slightly. Threshold runs target the lactate threshold specifically (your maximum sustainable hard pace), while half marathon tempo runs are a little easier and a little longer — closer to your actual race pace and focused on endurance rather than pure threshold development.
Final Thoughts!
Tempo training is one of the most effective ways to improve your half marathon performance. Incorporating one or two of these workouts into your training plan each week will help you build endurance, increase speed, and develop a smart race strategy.
Stay consistent, trust your training, and get ready to crush your next half marathon!
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
