10 Workouts For A Faster Half Marathon

Do you want to run a faster half marathon? If so, you should include some tempo runs, threshold runs and intervals into your training alongside all your easy runs and long runs. 

We’ve got 10 ideas for runs to help runners improve their half marathon time, including some advanced sessions to try as part of a long run. 

Click here to jump straight to the workouts!

HOW LONG DOES IT TAKE TO TRAIN FOR A FASTER HALF MARATHON?

If you’re aiming for a faster half marathon then it suggests you’ve either run a half marathon before, or are an experienced runner taking on the distance for the first time. 

Either way, the amount of time it takes to train for a half marathon will vary from 6-12 weeks based on your fitness and whether this is a goal race for you. 

If you’re new to running and just looking to complete the half marathon distance, then the training may take longer than 12 weeks. Your primary focus should be on consistent running and gradually increasing your long run distance. As your training progresses, you can try some of the ‘workouts for all runners’ below. 

If you’re not ready to go faster just yet and want to go for your first half instead, then here’s some advice from Sarah and Mo. 

WHAT IS TRAINING LIKE FOR A HALF MARATHON?

Training for a faster half marathon involves a varied mix of runs each week. Try to stick to an 80/20 balance with 80% of your weekly distance at an easy pace, and 20% faster. Here’s what your week might look like:

• Three runs a week: one easy run, one faster run, one long run
• Four runs a week: two easy runs, one faster run, one long run
• Five runs a week: two easy runs, two faster runs, one long run 
• Six runs a week: three easy runs, two faster runs, one long run

A long run in half marathon training will likely peak at 10-15 miles / 16-24km, but more experienced runners may run further than this. 

As you get closer to race day, your long run may become one of your workout days in the week. 

WHAT IS A GOOD TIME FOR A HALF MARATHON?

Most runners take more than two hours to complete a half marathon. 

As runners get more familiar with half marathons, they target breaking certain time goals like 1:59, 1:49, 1:39 and 1:29.

Here’s the pace you need to average to run different marathon times: 

• 1:29 half marathon is 6:50 per mile / 4:15 per km 
• 1:39 half marathon is 7:35 per mile / 4:40 per km 
• 1:44 half marathon is 7:55 per mile / 4:55 per km
• 1:49 half marathon is 8:20 per mile / 5:10 per km 
• 1:59 half marathon is 9:05 per mile / 5:40 per km
• 2:14 half marathon is 10:15 per mile / 6:20 per km
• 2:29 half marathon is 11:20 per mile / 7:00 per km 

Knowing the pace you want to aim for in your race means you can train to run at that specific pace. 

TOP TIPS TO IMPROVE YOUR HALF MARATHON TIME

• Try to be consistent and build up your overall running volume, gradually increasing the amount that you run by around 10% each week. By doing more overall running, you can also increase the amount of faster running you can do based on the 80/20 rule (that’s why we say running slow is the secret to running fast)
• One or two faster runs per week will help you build strength and speed into your training. As you build up the distances you run, you’re improving your speed endurance which is important in half marathon training
• Do some runs quicker than goal race pace, including strides, but also focus on runs at goal half marathon pace for longer reps. You can add goal race pace or effort into long runs as you get closer to your race (see the suggestions below)
• Work on flexibility and mobility, and prioritise good nutrition and recovery around your runs
• Doing one or two strength workouts each week could help you to be a stronger, faster runner
• For all harder workouts and long run workouts, make sure you go into the run well-fuelled and consider taking energy drink or a gel during the workout.

10 WORKOUTS FOR A FASTER HALF MARATHON

FYI: HMP means goal Half Marathon Pace. Here’s what RPE means. And do a 10-15 minute warm up (include a few strides) and 10 minute cool down with each workout.

HALF MARATHON WORKOUTS FOR ALL RUNNERS 

These are great workouts for runners of all abilities. They work because you can scale to your pace, change the number of reps to make it easier or harder, and increase or decrease the recovery time.

• 10 x 1 minute

A great session to run early in any training block. After your warm up, run each 1 minute hard (8-9 RPE) and then walk for 1 minute. It’s a really good way to start running faster without doing too much volume in one go. Want more? Try 10 x 90secs with 60secs walk. 

• 8 x 3 minutes

Aim to run these at a hard effort (8-9 RPE), maintaining your pace through the rep. Take 90 seconds walk or 2 minute jog recovery. 

• 1km repeats

A classic workout. Start with 5x1km and progress to 10x1km later in your training block. Do reps at 7-8 RPE (or goal HMP). Walk 60-90 seconds (or jog 90-120 seconds) between each rep. 

• 1 mile / 1600m repeats

Like 1km repeats, this is a classic workout in long distance training. Do 3-8 reps based on your fitness (7-8 RPE, or goal HMP). Walk 60-90 seconds (or jog 90-120 seconds) between each rep. 

• 10km race

Adding a 10km race midway through your training is a great way to push yourself harder than you would in a training run. Make sure you have a good warm up, then try to run the fastest 10km that you can. Factor in extra rest days or easy days after if you’re feeling fatigued from this very hard effort.

• Km over-unders

A more challenging workout, so adjust the distance accordingly. Alternate between one kilometre reps a little slower than goal HMP and a little faster. Do 6-12km worth of over-unders in total. (E.g.: If you’re aiming for a 1:44 half marathon then do your slower reps at 8:15 mile/5:10 per km and the faster reps at 7:45 mile/4:50 per km). 

• 45-60 minute tempo (or 10km tempo)

Push a faster pace for an extended period. Aim for 6-7 RPE. This is great training for what a faster half will feel like. 

• Fast finish/negative split long run

Fast finish or negative split long runs are great practice for race day because you’re running faster as you get more fatigued. E.g. On a 20km long run, run 10km easy (3-4 RPE) and 10km steady (5-6 RPE), or try 15km easy and finish with 5km at goal HMP or faster (7-8 RPE). No need for an extra warm up in this one, but you could do 1-2km as a cool down if you wish.

WORKOUTS FOR EXPERIENCED RUNNERS

These half marathon workouts are more challenging and longer, so are more appropriate for experienced runners or for later on in your half marathon training block. Some of these can be done as part of your long run.

• 4 x 2 miles

Each 2 mile interval should be at goal HMP (or HM effort) with five minutes (easy to steady, 3-5 RPE) in between. If you feel good, do the final rep a little faster. With a warm up and cool down you’ll run around 15 miles in this long run workout. If you work in kms, do 4 x 3km (or 3.2km if you want to be exact!). 

• 3 x 5km (or 3 x 20 mins)

A great final long run workout to see if you’re ready to race. Run each 5km or 20 minute block at goal HMP or half marathon effort. Run 1km (or 5 minutes) easy to steady in between. 

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Here’s Mo talking you through one of his favourite workouts for a faster half marathon.