- 2 mile warm up followed by drills and a few strides.
- 8 to 12 1k repeats on a track with 1-minute jog rest between each repeat.
- Cool down 2 miles.
When to do the Workout:
Incorporate this during weeks 5, 4 and 2 of your half marathon training buildup. Do 12 repeats 2 weeks out from your goal race, 10 repeats 4 weeks out, and 8 repeats 5 weeks out.
Why do the Workout:
With a weekly progression of 5, 6 and 7 _ total miles under half marathon pace on very little recovery, this workout helps simulate running fast during late race fatigue.
The Workout Details:
Warm up 2 miles followed by running drills and a few strides. Depending on ability level run the 1k repeats between 2 – 10 seconds faster than current half marathon pace. Start off only a few seconds under half marathon pace and progress faster as the workout progresses. It’s very important that the total duration of the hard repeats be somewhere between 3 and 4 minutes. Therefore, some runners may need to adjust the 1k repeats to 800 meter repeats. Keep the rest at 1 minute. Cool down 2 miles.