What are some quality track workouts for the half-marathon distance? I do a long run each week and a tempo run at my goal half marathon pace but I'd like to add a day doing some track work to help me reach a new half marathon PR. Any advice you have on some quality workouts would be great.
I've found that 800 and 1200 repeats help me prepare for a good half marathon. I do a 200m recovery after each 800 and 400m recovery after the 1200s. Start with 4 and add a repeat or two each week maxing at 8x800s and 6x1200s.
trailblazer-how fast do you run the 800s and 1200s? I read somewhere that I should be doing the 1200s at current 10K pace. Does this sound right?
longish warmup.
3 miles at half marathon pace
2 miles at slightly faster than h/m pace
1 mile at 10k pace
cooldown
if you tend to run positive splits ...
longish warmup
1 mile at race pace,
2 miles at race pace
3 miles at race pace, work the last mile.
cooldown
longish warmup.
3 - 4 x 2 miles @ goal pace
if you are feeling good, finish at something close to 10k pace.
cooldown
longish warmup
some number of 800s at slightly faster than goal pace 2 - 3 seconds, 100m >running< recoveries.
cooldown
I ran my 1st Half Marathon in April. I wanted to be aggressive and used a version of Ryan Hall's training plan when he ran his first Half. I found it in Runners World, I'm sure you can search the net and find it. Similar to the post above weekly you do speed work in 800 & 1200 intervals, and you do it at good fast pace! For example, a friend of mine is preparing for a late summer Half, today he was supposed to do 6 x 1200’s at 10k less 30 seconds pace!
Run all of the following quarters at your 10k pace. Example: If you can sustain a 6:40 pace in a 10k, each of your quarters in this workout will be at 1:40. Aim for sustaining the pace rather than going all out:
1 mile warm up
3 x 400 at 10k pace with a 200 slow slow recovery job in between each quarter
2 x 800 same pace per quarter. 400 recovery jog
1 x 1200 (ditto)
2 x 800
3 x 400
Try to do this workout once a week, but don't do it the week of the race, and slow it down (in this example maybe to a 7:00 / mile average-1:45 quarters) the week before that.
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