Half Marathon Training: 10 Essential Speed Sessions
Summary
This blog post outlines 10 essential speed workouts for half marathon training, designed to improve endurance, pace control and race-day performance. Whether you're aiming for a personal best or looking to run stronger over 13.1 miles, these sessions help build the stamina and speed needed to finish fast. Scalable for all levels, they fit into any half marathon plan alongside long runs, recovery days, and easy efforts.
What Are the Key Workouts for a Half Marathon?
The half marathon isn’t just a test of endurance — it’s a strategic challenge that demands controlled speed, stamina, and mental focus over 13.1 miles. Simply running more miles won’t get you to the finish line faster. To race well, you need sessions that push your threshold, refine your pacing, and condition your body to stay strong when fatigue kicks in.
These 10 sessions are carefully selected to target exactly that.
From tempo intervals to threshold repeats, they’ll help you:
Improve stamina for sustained effort
Build race pace control
Increase fatigue resistance
Strengthen your mental focus during hard efforts
Whether you're aiming to break 2 hours or simply finish with strength, these sessions provide the structure to elevate your performance and confidence.
Half Marathon Run Training Zones
Zone 1 (Recovery): 68–73% max HR / RPE 2–3 — very easy jog
Zone 2 (Endurance): 73–80% max HR / RPE 3–4 — easy aerobic running
Zone 3 (Tempo): 80–87% max HR / RPE 5–6 — steady, strong effort
Zone 4 (Threshold): 87–93% max HR / RPE 7–8— comfortably hard
Zone 5 (VO2 Max): 93–100% max HR / RPE 9-10 — short, intense reps
Use FLJUGA’s zone calculator to personalise your training.
1. Long Run
Purpose: Build endurance and aerobic base
Warm-Up: 10 min jog
Main Set: 80–100 min @ Zone 2
Cool-Down: 10 min jog
2. Tempo Run
Purpose: Improve aerobic strength and pacing control
Warm-Up: 15 min jog
Main Set: 35 min @ Zone 3
Cool-Down: 10 min jog
3. Threshold Intervals
Purpose: Raise your sustainable speed
Warm-Up: 15 min jog
Main Set: 4 x 8 min @ Zone 4 (2 min jog between)
Cool-Down: 10 min jog
4. Easy Run
Purpose: Promote aerobic recovery and keep volume steady
Main Set: 40 min @ Zone 1–2
(No warm-up or cool-down needed — this is a standalone easy session)
5. Progression Run
Purpose: Teach control and finish strong
Warm-Up: 10 min jog
Main Set: 15 min @ Zone 2 – 15 min @ Zone 3 – 10 min @ Zone 4
Cool-Down: 10 min jog
6. Race Pace Efforts
Purpose: Lock in goal pace and confidence
Warm-Up: 15 min jog
Main Set: 2 x 4 km @ Half Marathon Pace (4 min jog between)
Cool-Down: 10 min jog
7. VO2 Max Repeats
Purpose: Boost aerobic ceiling and speed
Warm-Up: 15 min jog + strides
Main Set: 5 x 3 min @ Zone 5 (3 min jog between)
Cool-Down: 10 min jog
8. Broken Tempo Set
Purpose: Make tempo work more repeatable and digestible
Warm-Up: 15 min jog
Main Set: 3 x 10 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog
9. Fast Finish Long Run
Purpose: Practice pacing and strong finishes
Warm-Up: 10 min jog
Main Set: 60 min @ Zone 2 – 15 min @ Zone 4
Cool-Down: 10 min jog
10. Recovery Run
Purpose: Stay loose and support adaptation
Main Set: 30 min @ Zone 1
(No warm-up or cool-down required)
Mini FAQ: Half Marathon Speed Workouts & Training Tips
How often should I include these workouts in my training plan?
Aim for 1–2 quality sessions per week. Pair them with your long runs, recovery runs, and easy aerobic mileage for a well-rounded half marathon build.
Can beginners use these sessions?
Yes. Every session can be scaled in distance, intensity, or number of reps. Beginners can reduce intervals or extend recovery time to match their current fitness.
Will these workouts help improve my general running ability?
Definitely. Threshold and speed-focused sessions enhance cardiovascular fitness, running economy, and pacing skill — benefits that apply to all distances from 5K to marathon.
Do I need special gear or a track?
No special equipment needed. A reliable watch, access to open roads or a flat route, and a well-fitted pair of running shoes are all you need.
Final Thoughts
To run your best half marathon, speed sessions are non-negotiable. They’re what transform your long slow miles into confident, race-ready performance. The 10 workouts in this post are more than just hard runs — they’re precision tools designed to prepare your body and mind for race day demands.
Add them to your plan consistently, recover well, and you’ll toe the start line feeling stronger, sharper and ready to run your fastest 13.1 yet.
Stay consistent, trust your training and get ready to set a new personal best!
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.
