4 x 3km

45 POINTS

2km WU @ Easy Pace (RPE: 3)

3km @ HM Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
x 4

2km CD @ Easy Pace (RPE: 3)

Go smash this one!!! A chance to get comfortable running at your target half marathon pace. Try not to go too fast in the early reps when it feels fairly easy.

3 x 10 Mins @ HM Pace

26 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

10 Mins @ HM Pace (RPE: 6)
5 Mins @ Easy Pace (RPE: 3)
x 3

10 Mins CD @ Easy Pace (RPE: 3)

Super simple session and a chance to get some half marathon paced miles in, but not overdo it.

12 Mins & 2 Mins (HM)

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

12 Mins @ HM Pace (RPE: 6)
2 Mins Recovery

5 x 2 Mins @ 5K Pace (RPE: 8)
60 Second Recoveries 

12 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good speed session to practice some half marathon pace!

20 Minute Tempo

15 POINTS

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)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.

Half Marathon Taper Session

25 POINTS

2km WU @ Easy Pace (RPE: 3)

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

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

2km 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

25 POINTS

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)

31 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

45 Mins @ Half Marathon Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

Practicing goal race pace is essential, especially for a half marathon. It’s important we hit our targets in training so on race day it feels achievable.

Half/Marathon 6 Mile Tempo

33 POINTS

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

33 POINTS

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. A flat route is ideal here if you can.

6 Mile Tempo (HM)

35 POINTS

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)

36 POINTS

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)

36 POINTS

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)

42 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

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

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

1 Mile @ HM Pace (RPE: 7)
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

42 POINTS

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)

42 POINTS

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

43 POINTS

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

43 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

60 Mins @ Half Marathon Pace (RPE: 6-8)

10 Mins CD @ Easy Pace (RPE: 3)

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

49 POINTS

2km WU @ Easy Pace (RPE: 3)

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

2km CD @ Easy Pace (RPE: 3)

This is one my favourite half marathon sessions. Hopefully goal pace will feel comfortable, until those last 3-4 reps when you’ll need to work hard. If it goes well this will give you a big confidence boost for race day, knowing the pace is achievable.

6 x 1 Mile On/Off

51 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

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

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

3 x 20 Mins M/HM Pace

52 POINTS

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.

4-3-2 Miles

58 POINTS

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

57 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

2 Miles @ Half Marathon Pace (RPE: 6-8)
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

57 POINTS

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)

Big half marathon session. If you can nail your goal pace on these splits then you are nicely set up to achieve your time on race day. Dig deep. These are the runs that matter the most.

5-4-3-2-1km

57 POINTS

2km WU @ Easy Pace (RPE: 2)

5km @ Half Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

4km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

3km @ Half Marathon Pace (RPE: 8)
1km @ Easy Pace (RPE: 3)

2km @ Half Marathon Pace (RPE: 8)
1km @ Easy Pace (RPE: 3)

1km @ <Half Marathon Pace (RPE: 9)

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

60 POINTS

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

60 POINTS

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.