20 Minute Tempo

LOAD: 150

10 Mins WU @ Easy Pace (RPE: 3)
20 Minutes @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 2)

Just a nice short burst of half marathon pace!!

30 Min Tempo (HM)

LOAD: 220

10 Mins WU @ Easy Pace (RPE: 3)
30 Mins @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)

Practicing race pace is key. If you’re not quite hitting your pace, then keep working hard and focus on good form, staying tall and relaxed. 30 mins at goal pace can bet a solid session in your half marathon training.

Half Marathon Taper Session

LOAD: 255

10 Mins WU @ Easy Pace (RPE: 2)

5km @ Half Marathon Pace (RPE: 5-6)
3 minutes recovery

5 x 200 metres @ Target Time (RPE: 9)
60 second recoveries

10 Mins CD @ Easy Pace (RPE: 3)

A really good session to do the week of a half marathon. A chance to practice race pace at a lower volume and get some speed in the legs.

Half Marathon Timed Taper

LOAD: 255

10 Mins WU @ Easy Pace (RPE: 2)

3 x 8 Mins @ HM Pace (RPE: 4)
120s Recoveries

5 x 1 Min @ 3k Pace (RPE: 8)
60s Recoveries

10 Mins CD @ Easy Pace (RPE: 3)

A really good session to do as a group the week in the lead up to a half marathon. It gives you an opportunity to run a few miles at goal pace and also get some speed in the legs.

45 Minute Tempo (HM)

LOAD: 310

10 Mins WU @ Easy Pace (RPE: 2)
45 Mins @ Half Marathon Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)

The pace for this time should feel fairly comfortable and give you a nice confidence boost ahead of race day that the early stages will be enjoyable.

Half/Marathon 6 Mile Tempo

LOAD: 330

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace.

Half/Marathon 10K Tempo

LOAD: 330

2km WU @ Easy Pace (RPE: 3)

5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace.

6 Mile Tempo (HM)

LOAD: 350

1 Mile WU @ Easy Pace (RPE: 3)

6 Miles @ Half Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

Practicing goal pace before race day is so important. 6 miles at half marathon pace 4-6 weeks out before your race should feel fairly comfortable. Run tall and stay relaxed. Work hard in the final mile or two when RPE starts to creep up.

10K Tempo (HM)

LOAD: 365

2km WU @ Easy Pace (RPE: 3)

10km @ HM Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

If you are training for a specific time in a half marathon, getting some miles in at goal pace is key. If it’s early in your plan don’t worry too much if you’re little off pace at this stage. With the upcoming training that should improve over the weeks. In that scenario don’t give up, hold a consistent pace and RPE throughout.

50 Mins Tempo (HM)

LOAD: 365

10 Mins WU @ Easy Pace (RPE: 2-3)

50 Mins @ HM Pace (RPE: 5-6)

10 Mins CD @ Easy Pace (RPE: 2-3)

Practicing goal pace is a key part of any training plan. The more miles you can get done at goal pace the more comfortable it will feel on race day.

3-2-1 Miles (HM)

LOAD: 420

1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ HM Pace (RPE: 6)

1 Mile @ Easy Pace (RPE: 3)
2 Miles @ HM Pace (RPE: 6)

1 Mile @ Easy Pace (RPE: 3)
1 Mile @ HM Pace (RPE: 6)

1 Mile @ Easy Pace (RPE: 3)

Add some variety to your long runs and ideal if you are training for a specific half marathon time. Practicing goal pace is very important in training.

3K & 800s

LOAD: 420

2km WU @ Easy Pace (RPE: 3)
2 Mins Recovery

3km @ HM Pace (RPE: 6)
2 Mins Recovery

3 x 800m @ 10K Pace (RPE: 7)
90s recoveries

3 x 800m @ 5K Pace (RPE: 8)
90s recoveries

3km @ HM Pace (RPE: 6)
2 Mins Recovery

2km CD @ Easy Pace (RPE: 3)

A good session to practice some half marathon pace. Try not to do the 800s too fast and then make sure you hit HM pace in that final 10 mins.

4-3-2-1km (HM)

LOAD: 425

2km WU @ Easy Pace (RPE: 3)

4km @ Half Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

3km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

2km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

1km @ Half Marathon Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

A great session to practice your half marathon goal pace. Getting used to running your target pace in training is key to success on race day. You got this.

5 x 1 Mile On/Off

LOAD: 430

1 Mile WU @ Easy Pace (RPE: 3)

1 Mile @ Half Marathon Pace (RPE: 5-8)
1 Mile @ Easy Pace (RPE: 3)
x 5

A good session to replace your long run or 10 miler. Each rep will get progressively tougher in terms of RPE. Dig deep in the last few.

60 Mins Tempo (HM)

LOAD: 430

60 Mins @ Half Marathon Pace (RPE: 6)

A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.

15 x 1km

LOAD: 490

2km WU @ Easy Pace (RPE: 3)

1km @ Half Marathon Pace (RPE: 5-8)
120s Recovery
x 15

2km CD @ Easy Pace (RPE: 3)

6 x 1 Mile On/Off

LOAD: 510

1 Mile @ Easy Pace (RPE: 3)
1 Mile @ Half Marathon Pace (RPE: 5-8)
x 6

1 Mile CD @ Easy Pace (RPE: 3)

A good chance to get some miles in at goal pace. Adds some variety to your long run as well.

3 x 20 Mins Marathon/HM Pace

LOAD: 520

30 Mins @ Easy Pace (RPE: 3)

20 Mins @ Marathon Pace (RPE: 5)
10 Mins @ Easy Pace (RPE: 3)
x 2

20 Mins @ HM Pace (RPE: 7)
10 Mins @ Easy Pace (RPE: 3)

A good bit of variation on a 2 hour long run. Not too demanding but it breaks it up nicely and also gets you practicing half marathon pace on tired legs.

70 Mins Tempo (HM)

LOAD: 530

70 Mins Tempo at Goal Pace

4-3-2 Miles

LOAD: 540

1 Mile WU @ Easy Pace (RPE: 3)

4 Miles @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

2 Miles @ HM Pace (RPE: 8)
1 Mile CD @ Easy Pace (RPE: 3)

A really good half marathon training session to practice that goal pace. It’s good to have variety in your long runs and getting used to hitting that speed you want to achieve on race day is key.

4 x 2 Miles

LOAD: 555

1 Mile WU @ Easy Pace (RPE: 3)

2 Miles @ Half Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
x 4

A big half marathon session for those who like to work in miles. A real opportunity to practice goal pace and build some confidence ahead of your race. Each rep will get progressively tougher, so dig deep towards the end of this one.

10 x 1 Mile Reps

LOAD: 570

1 Mile WU @ Easy Pace (RPE: 3)

1 Mile @ Half Marathon Pace (RPE: 5-8)
3 Mins Recovery
x 10

1 Mile CD @ Easy Pace (RPE: 3)

5-4-3-2-1km

LOAD: 570

2km WU @ Easy Pace (RPE: 3)

5km @ Half Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)

4km @ Half Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

3km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

2km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

1km @ <Half Marathon Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

A great opportunity to practice your goal half marathon pace. Should be a good confidence booster a few weeks out from your goal half.

3 x 5km

LOAD: 605

2km WU @ Easy Pace (RPE: 2)

5km @ Half Marathon Pace (RPE: 5)
2km @ Easy Pace (RPE: 3)

5km @ Half Marathon Pace (RPE: 6)
2km @ Easy Pace (RPE: 3)

5km @ Half Marathon Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

A good session to practice goal pace. Likely to be one of the biggest sessions in your half marathon training plan.

3 x 3 Miles

LOAD: 605

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 8)

1 Mile CD @ Easy Pace (RPE: 3)

A big half marathon session. Important to find that goal pace in training and this session replicates the race well with the RPE increasing with each interval.

4-3-2-1 Miles

LOAD: 660

1 Mile WU @ Easy Pace (RPE: 2)

4 Miles @ Half Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

2 Miles @ Half Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

1 Mile @ Half Marathon Pace (RPE: 8)

1 Mile CD @ Easy Pace (RPE: 3)

A big session for half marathon runners. Should be completed a few weeks out before your big race. Even though the reps get shorter the volume will make the pace feel harder to hold.