12 week half marathon training plan

Tempo: 2 mile warmup + 2 miles at goal half marathon pace + 2 mile cool down. 60 mins cross train. 4 miles easy with 4×30-second striders. 9 miles. 3. Rest. 5 miles easy with 4×30-second striders. Rest or easy 30 mins. Tempo: 2 mile warmup + 3 miles at goal half marathon pace + 2 mile cool down. The half-marathon training plan aimed at runners looking to finish under 2 hours 15 minutes: Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 ...Are you a fan of thrilling documentaries, exciting reality shows, and captivating educational programs? If so, then you’re probably familiar with the Discovery Channel. Start your ... 13 Half marathon training tips for going 13.1. Get a good half marathon training plan or running coach. Have at least one complete rest day. Warm-up and cool-down before each run. Foam roll and stretch after each run. Focus on sleeping and fueling well to allow your body to adapt to the stress. Get active and stay motivated with the adidas Running app. Why not train for a 5K, 10K, half marathon, or marathon with a training plan built for you? Packed with ever-evolving content, adidas Running is the perfect way to stay on track with your fitness journey. The 1:30 Half Marathon Training Plan – 12 Weeks. This plan is specifically designed for those want to run a sub 90 minute half marathon. Open the Google Sheets version of this plan. ( File > Make A Copy) to create your own version. Open this plan as a PDF – miles version. Open this plan as a PDF – km version.Try new foods early in your half marathon nutrition plan of 12 weeks or more, not in the days and hours before your race. Consider these meal ideas before the big day (or before a more intense workout): Hard-boiled eggs and wheat toast. Peanut butter and banana with whole-grain crackers. Whole-grain bagel with tomato and low-fat cheese.Feb 16, 2024 · 12 Week Half Marathon Training Plan For Beginners. 16 Week Marathon Training Plan For Beginners. This plan is designed to help experienced runners focus on your running speed and endurance so that you can achieve a faster overall half marathon race pace – so it’s a great choice if you’re chasing down a new half marathon PR for your next race! Are you someone who loves to plan ahead and make the most of your shopping trips? If so, then you’ll be thrilled to know that the Price Chopper flyer is here to help. One of the hi...Long runs: The key to the program is the long run, which builds from 4 miles in Week 1 to 12 miles in the climactic Week 11. (After that, you taper a week to arrive at the half marathon well rested.) You can skip an occasional workout, …Tips for using this 12 week half marathon training schedule: It is pretty simple to follow this! Just choose 3 days a week and follow the recommended mileage for each day. I recommend picking days that are not back to back, like Mon/Weds/Sat or Tues/Thurs/Sun. The mileage in this plan increases slightly from week to week (around 2 mile jumps ...Nike Run Club Guided Run: 14 Weeks to Go or RECOVERY RUN: 15:00. Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals/5:00 Warm-Up/8 x 1:00 @ 5K Pace Intervals/1:00 Recovery Between Intervals. Nike Run Club Guided Run: Easy Run or RECOVERY RUN: 25:00. Nike Run Club Guided Run: One Hard, Two Easy or SPEED RUN: Fartlek/5:00 Warm-Up ...The Couch to Marathon program is split into 4 distinct sections; 5k, 10k, half marathon, and marathon. Each of these is a separate stage and should be treated as such. Feel free to pause between training plans. Length: 24 Weeks / 6 Months. Weekly Schedule: 3 comfortable mid-week runs, 1 long slow weekend run, 1 strength training session, and 2 ...Find the best half marathon training plan for your fitness level, goals, and schedule. Learn about nutrition, gear, and tips for running 13.1 miles.Half marathon PB (hills, heat or wind): 2:08 - 2:12. If this makes sub two seem too ambitious for you at the moment, take a look at these different half marathon training plans for every kind of ...Over the course of the 12 weeks, you may find that, as your fitness improves, so does your half-marathon goal pace. Each Thursday, do a 10-15 min warm-up jog, then go straight into the tempo portion of the workout, followed immediately by a 10-15 min cool down jog. Finally, the Sunday long run should be run at a comfortable (conversation) pace.A well-designed employee training plan is crucial for the success of any organization. It not only helps in bridging the skill gaps but also boosts employee productivity and engage...Are you tired of cooking the same old meals week after week? If you’re in need of some culinary inspiration, look no further than Rachael Ray’s delicious recipes for this week’s me...Are you tired of cooking the same old meals week after week? If you’re in need of some culinary inspiration, look no further than Rachael Ray’s delicious recipes for this week’s me...COUCH TO HALF MARATHON: Complete our 8-week Couch to 5k plan to build up to running 5k non-stop, then move on to our 12-week half marathon training plan for beginners (20 weeks in total). 12 WEEK HALF MARATHON TRAINING PLAN FOR BEGINNERS: You run a little, can run 2-3 miles non-stop, and this is your first half marathon. 2 Sunday stroll walk. 3 Brisk walk. 4 Very gentle jog. 5 Steady jogging pace. 6 Tempo pace - quick jog. 7 Quick but sustainable pace. 8 Tough going. 9 Running away from zombies. 10 Usain Bolt pace. Are you tired of cooking the same old meals week after week? If you’re in need of some culinary inspiration, look no further than Rachael Ray’s delicious recipes for this week’s me...COUCH TO HALF MARATHON: Complete our 8-week Couch to 5k plan to build up to running 5k non-stop, then move on to our 12-week half marathon training plan for beginners (20 weeks in total). 12 WEEK HALF MARATHON TRAINING PLAN FOR BEGINNERS: You run a little, can run 2-3 miles non-stop, and this is your first half marathon.The advanced half marathon training plan is for experienced runners, ready to level up their half marathon abilities and pace. You should be running about five days a week and can run up to 8 miles comfortably for this training. An advanced plan incorporates more variety of tempo runs, interval workouts, hill repeats, and cross-training days in ...Get Novice 1 in our app. For runners who want personalized year-round training, using the Higdon method. Start training for free — or upgrade to Hal+ to fully customize your plan. Track your progress with personal stats and charts. Record your runs with GPS (Hal+ only)A detailed and personalized training plan for half marathoners with mileage, speedwork, and cross-training options. Learn the key terms, the schedule, and th…Learn how to train for a half marathon in 12 weeks with this beginner-friendly schedule. It includes five days of running and two days of rest per week, with a long run on Saturday or Sunday.12-Week Half Marathon Training Program -- Intermediate By Mario Fraioli *Note: Before beginning this training program, a runner should be able to ... elliptical, or weight training. Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Mileage 1 4 miles easy Rest or x-training Interval s: 2-mile warmup, 8 x ¼ mile @Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile) . You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a week, with an ...Jun 8, 2017 ... 2. If I am racing near home, I try to eat a toasted waffle with almond butter, and possibly 1/2 of a banana. If I am traveling, I try to eat 1/2 ...8 Week Half Marathon Training Plan; 12 Week Beginner OR Intermediate Half Marathon Program* - I give you modifications depending on your level. Sub-2 Hour 12 Week Half Marathon Training Schedule - if you are looking to run a half marathon in 3 months with a sub-2 hour time goal then this plan is for you! other half marathon plans you can find ...Couch to Half Marathon Training Plan. Weeks 1 – 5: Base Building Phase. Weeks 6 – 10: Increasing Mileage Phase. Weeks 11 – 15: More Race Specific Training Phase. Weeks 16 – 20: Becoming Race-Ready Phase.Block #1: Couch to 5k. Block #2: 5k to 10k. Block #3: 10k to Half Marathon. My recommendation is to take the training plan one block at a time – once you complete a block, you can choose whether to progress directly to the next block or …Preparing for a half marathon in 12 weeks means fully committing to your training. Each week, you should complete 4 to 5 runs. Include a day of cross-training and a day of recovery. Some of your runs will be long, tempo, recovery, intervals, and race-pace runs. Stay consistent in your training, but listen to your body to avoid burnout and injuries.Nike Run Club Guided Run: 14 Weeks to Go or RECOVERY RUN: 15:00. Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals/5:00 Warm-Up/8 x 1:00 @ 5K Pace Intervals/1:00 Recovery Between Intervals. Nike Run Club Guided Run: Easy Run or RECOVERY RUN: 25:00. Nike Run Club Guided Run: One Hard, Two Easy or SPEED RUN: Fartlek/5:00 Warm-Up ...Realistic 12 Week Half Marathon Training Plan: by Fully Fit Plans - Kindle edition by King, Allison. Download it once and read it on your Kindle device, PC, ...Introducing the Half Marathon Prep Program – a simple, systematic approach to training in preparation for a half marathon race. This program is geared for ...Who this 12 Week marathon training plan is for. If you run regularly, and can comfortably run 6 miles (a 10k) non stop, then this 12 week marathon training plan is a great choice for you to prepare for race day in 3 months! If you have a little more time to prepare for your marathon and have a specific marathon finish time goal in mind, then you may also …Conclusion. Overall, the 6-week half marathon training plan provides a structured and effective approach to prepare for the race. By gradually increasing weekly mileage and incorporating various types of runs and workouts such as hills, tempo, and interval sessions into training plans, runners can improve their endurance and speed.Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule.This 12-week Base Training Program for Novice runners is designed to get you in shape so that, later, you can begin Hal's 18-week Novice Marathon Training Program aimed at a marathon. Each day I will send you email messages telling you how to run and offering training tips. Be aware also that if you do plan to use Base Training to launch you ...A 12 week half marathon training schedule will get you ready for this! Half Marathon Training Programs. Everywhere, in books, on the internet, you can find half marathon training programs. They roughly vary from 10 to 20 weeks of preparation. A certain training program will never fit the needs of all runners. Runners are different and so are ...Jun 6, 2023 · Half marathon PB (hills, heat or wind): 2:08 - 2:12. If this makes sub two seem too ambitious for you at the moment, take a look at these different half marathon training plans for every kind of ... Cross training: 45-60 minutes. Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 1,000m at 5k pace with 200m jog. Distance run: 8 miles (12-13 km) Rest. Threshold workout: Warm up and cool down 1 mile (2 km), 2 x 10 minutes at tempo pace with 90 sec rest. Easy run: 4-5 miles (7-8 km) and 4 x 75m strides.Our 16 Week Half Marathon Training Plan For Beginners is a great plan to build up a strong base and find success on your first half marathon. The training schedule is best suited for relatively new runners, or people who lead active lives but lack running experience. You should ideally be able to run 3 miles / 5 km continuously – regardless ...The 1:30 Half Marathon Training Plan – 12 Weeks. This plan is specifically designed for those want to run a sub 90 minute half marathon. Open the Google Sheets version of this plan. ( File > Make A Copy) to create your own version. Open this plan as a PDF – miles version. Open this plan as a PDF – km version.Advanced 1/2 marathon training plans. Training. I’m looking for a good 12-16 week half marathon training plan to give me a shot at breaking 1:20. I’ve ran a 1:21 in the past and am determined to break it this time. I’m looking for a program that peaks around 70-80 MPW and has 1-2 speed days of speed work a week.Marathon runners may be prone to acute kidney injury, a condition that can cause swelling, pain and even seizures. Learn more at HowStuffWorks. Advertisement Is running marathons y...Your first half marathon 10-week plan. This plan is designed for first-timers, or those with less time to train. Week 1. Monday: Rest Tuesday: 4 miles with 6x 1 min fast + 1 min walk + 1 min easy Wednesday: Rest or cross train Thursday: 4 miles with 5x 4 mins at 10K pace + 90 second recovery jog Friday: Rest or cross train Saturday: Rest or 3 miles at easy pace …Creating a well-designed and comprehensive training plan is crucial for the success of any organization. Whether you’re looking to onboard new employees, enhance the skills of your...This plan is right for you if you’ve been walking or exercising regularly for the last three months and can walk continuously for at least 60 minutes. Here is an overview of the training plan to prepare you to walk 13.1 miles. Consistency is key when training for a half marathon. The closer you adhere to the training schedule the better you ...Potty training a puppy can be a challenging task, but with the right plan in place, it can also be an easy and stress-free experience. In this article, we will outline a 5-step pla...12-week plan for a 1.45 hour half marathon. Follow this 12-week plan if your goal is a 1hr 45mins half marathon. You’ll be running five times a week, which means your body will need rest days in order to adapt to training. This is a tough one: two interval training sessions, two easy runs and a long run per week.The Tuesday workouts are various forms of speed and strength training. For the first few weeks, they alternate between hill sprints and 400m intervals at 5k speeds. These will help develop some speed and strength. The later weeks focus on longer intervals at 10k pace, as well as one week at half-marathon race pace.Oct 21, 2021 ... As the plan title suggests, the plan is split into 12 weeks. There are longer beginner half marathon training plans out there that span across ... 12-Week Half-Marathon Training Schedule. This 12-week plan will get new runners and first-time half marathoners ready for 13.1 miles on race day with flexible days of running, rest, and cross-training per week. WEEK. MONDAY. TUESDAY. WEDNESDAY. THURSDAY. FRIDAY. Andy Vernon; GB Olympic athlete and European Athletics Championship medallist has written us a 12 week Half Marathon plan.The plan is split into 4 phases, and is aimed at all abilities, including those who haven’t done much running previously. your free 12 Week Half Marathon Plan. Here is a mock-up of the 12 week half marathon training program. If it looks like a good fit for you then be sure to grab the free printable pdf download copy below this plan! And yes, this training plan comes in both miles and kilometers!Feb 27, 2014 ... How to Do the Workouts · Run 4 x 400m repeats. Run the first 300m at VO2 pace and the final 100m at all out sprint pace · Recover x 1 min.Intermediate training plans. The intermediate 10k training plan is for you if you’d like to improve your time. It uses long runs so you can be confident you’ll be able to cover the distance, and tempo speed work to increase your pace. If you’ve already completed half marathon races before, you might want to try our intermediate half ...12 Week Accelerated Advanced Level Marathon Training Plan. This is a 12 week accelerated advanced competitive marathon program that uses one workout per day on 4 to 7 workouts per week. This marathon training program that is designed for experienced competitive runners. This program includes high intensity workouts, weekly …Before you start following the plan, it is recommended that you have already run at least one-half marathon. The training plan includes 7 weeks of training with 5 training sessions per week. For better clarity, it is divided into two parts: 1-5 – Specific – intensive and specific workouts. 6-7 – Taper – lower-volume training before the ...Jun 25, 2020 · This short training plan is suitable for Advanced amateur runners, aiming to achieve peak Half Marathon fitness. With just 12 weeks to go until event-day, this plan assumes you are currently able to run for up to 90 mins. Your training builds up to race day and helps improve your fitness and confidence. This is a 12-week half marathon training plan designed to help you train for a race in 12 weeks / around 3 months’ time. Do you have a time goal in mind? This chart should help you predict roughly what …The half-marathon training plan aimed at runners looking to finish under 2 hours 15 minutes: Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 ...Follow this training plan and you'll soon be hitting your stride, whatever your pace. 12 WEEK TRAINING PLAN. Page 3. VISIT GREATRUN.ORG/TRAINING FOR FREE TIPS ...Mar 14, 2022 · Most runners need at least 12 weeks to prepare for a half marathon. Before you start training, you should already be running regularly. To start our first-time half-marathon program, we assume you can complete a five-mile run and that you consistently run three to five days a week, totaling around 15 to 20 miles. This short training plan is suitable for Advanced amateur runners, aiming to achieve peak Half Marathon fitness. With just 12 weeks to go until event-day, this plan assumes you are currently able to run for up to 90 mins. Your training builds up to race day and helps improve your fitness and confidence.Over the summer of 2021, I went from not being able to run a mile to comfortably running a half marathon without stopping 12 weeks later. I honestly never ...1. Low Intensity Runs. Low intensity runs will make up approximately 80% of your running training. These are your every day runs, which should be completed at “Conversational Pace”. That is, an easy pace where you …Aug 30, 2022 · The key to any half marathon training plan is the long run. The long run will get progressively longer during the training plan, going from 5 miles in week 1 to 12 miles in week 11 before you complete your half marathon race in week 12. Aim to do your long run on a Sunday and run your long runs at an easy pace. #3 Pace run. A 12 week half marathon training schedule will get you ready for this! Half Marathon Training Programs. Everywhere, in books, on the internet, you can find half marathon training programs. They roughly vary from 10 to 20 weeks of preparation. A certain training program will never fit the needs of all runners. Runners are different and so are ...No matter how many miles you've run, our half-marathon training plan PDF includes 12 weeks of workouts created by a running coach to prepare you for race day. It comes complete with cross-training ...Andy Vernon; GB Olympic athlete and European Athletics Championship medallist has written us a 12 week Half Marathon plan.The plan is split into 4 phases, and is aimed at all abilities, including those who haven’t done much running previously. Whilst following this training program it is important to understand a few rules to get the most out of the training you put in.Are you looking to improve your chess skills and take your game to the next level? Look no further than online chess play. The first step in your online chess training plan is to c...Feb 27, 2014 ... How to Do the Workouts · Run 4 x 400m repeats. Run the first 300m at VO2 pace and the final 100m at all out sprint pace · Recover x 1 min.12-Week Half Marathon Training Program -- Beginner By Mario Fraioli *Note: Before beginning this training program, a runner should be able to comfortably complete a 3-mile run or walk-run. Terms Defined: Easy: Run a comfortable, conversational pace. Note: It is OK to take walk breaks if/when necessary. Rest: No running or activity.The plan is designed to help you get from a solid running base to peak marathon condition in 12 weeks. It includes 5 run workouts each week with an optional cross-training day on Mondays. Mid-week runs range from 20 minutes to approximately 90 minutes. Weekly long runs range from 8 miles to 20 miles.In today’s fast-paced business environment, having a well-structured and comprehensive employee training plan is crucial for the success of any organization. One of the main reason...A 12 week half marathon training schedule will get you ready for this! Half Marathon Training Programs. Everywhere, in books, on the internet, you can find half marathon training programs. They roughly vary from 10 to 20 weeks of preparation. A certain training program will never fit the needs of all runners. Runners are different and so are ... I then did Hal Higdon's Advanced Half Marathon plan and ran 1:47:xx. Finally, I tried Pfitz's 18/55 Marathon (full, not half) plan and ran 1:42:xx. In 2017, my goal was to run a sub-1:40 half; I did Pftiz's 12/63 Half Marathon plan, ramped the miles up a bit by substituting 6 mile recovery runs for the rest days, and ran 1:39:09. Try new foods early in your half marathon nutrition plan of 12 weeks or more, not in the days and hours before your race. Consider these meal ideas before the big day (or before a more intense workout): Hard-boiled eggs and wheat toast. Peanut butter and banana with whole-grain crackers. Whole-grain bagel with tomato and low-fat cheese.Weeks 9-12 sub 3:30 marathon training plan. Weeks 13 - 16. ... Half marathon training plan for beginners. Go from couch to 5K in six weeks. RW's 16-week sub-4:00 marathon training plan.By running at faster than your goal half-marathon pace, you can build your running speed and stamina without putting your body through as great of a training stress. In this plan, we have included both 880 (2 laps around a track) and mile repeats. For the 880s give yourself 2 minutes of rest between each set. For the mile repeats give yourself ...The hilly half-marathon training plan This plan is for intermediate runners who are already logging a minimum of 25 miles per week, with a long run of at least eight miles: Train like a proThe best way to get ready for this 12-week first marathon training plan from scratch is to take a full year starting with Couch to 5k, then parkruns until you are enjoying running regularly three times a week for 30-60 minutes. Then add in a long, slow run every week which gradually increases in distance to build up to a 10k, then half marathon ...Plan Description. Our 12 Weeks Half Marathon Training Plan is a great plan for runners who have some short-distance experience, or perhaps are a little rusty and need to blow off the cobwebs prior to their half marathon! It is a compressed version of our 16 week half marathon plan, and also includes the option of switching out a training run ...Before you start following the plan, it is recommended that you have already run at least one half marathon. The training plan includes 12 weeks of training with 4 training sessions per week. For better clarity, it is divided into three parts: 1-4 – Introductory – preparation for more intensive workouts. 5-9 – Specific – intensive and ... Learn how to train for a half marathon in 12 weeks with this plan designed for beginners and intermediate runners. The plan includes 4 runs a week, 2 long runs, 1 tempo run, and a 2-week taper, with a focus on building endurance and minimizing injury risk. Half Marathon Training Schedules: 12-week/15-week beginner half marathon training plan (free sign up required) 8-week beginner half marathon training plan. 8-week intermediate half marathon training plan (easily run a 5K) 4-week advanced half marathon training plan (already run 6+ mile long runs) This Plan Now Includes The “Runner’s 4X Routine”. 12 Week Half Marathon Training Plan. 0:00 / 1:00. The half marathon is the most popular race in America. Running 13.1 miles is not easy, but as long as you put in the training, it’s a relatively “friendly distance.”. Beginners who have completed a 5K or 10K, think of the half ... The half-marathon training plan aimed at runners looking to finish under 2 hours 15 minutes: Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 ...The training plan includes 12 weeks of training with 4 to 5 training sessions per week. For better clarity, it is divided into three parts: 1-4 – Introductory – preparation for more intensive workouts. 5-8 – Specific – intensive and specific workouts. 10-12 – Taper – lower-volume training before the race. Every fourth week is easier ...Oct 21, 2021 · They start at 2 to 3 miles in week 1, going up to 5 miles in week 11. Long run (LR) The long run is the mainstay of any half marathon training plan. It is a key success criteria to enable you to run a half marathon in 12 weeks. The long run is important to build your running stamina and endurance. Training Plan. At the bottom of this article, the accompanying 12-week trail half marathon training plan is designed for runners who have run, at a minimum, a few 10ks and are comfortable with some base mileage. It’s designed to alternate hard efforts with easy runs or cross training on weekdays with back-to-back longer runs on the weekends.Preparing for a half marathon in 12 weeks means fully committing to your training. Each week, you should complete 4 to 5 runs. Include a day of cross-training and a day of recovery. Some of your runs will be long, tempo, recovery, intervals, and race-pace runs. Stay consistent in your training, but listen to your body to avoid burnout and injuries.For example, our 16-Week or 12-Week marathon training plan may be a better fit for you. If you’re interested in running 5k, 10k, a half marathon or even your first ultramarathon then head over to our training plans homepage after reading this post. Overview of our 20-Week Couch to Marathon training planduring this 12-week training program. 05 WEEKLY WORKOUTS This plan includes three types of workout activities each week. All three are important to get the fittest, strongest and fastest ... half marathon best/avg km pace marathon best/ avg km pace recovery day pace 5:00 17:05/3:25 35:45/3:35 3:45 1:18:00/3:43 2:44:00/ 3:53 4:20Potty training a puppy can be a challenging task, but with the right plan in place, it can also be an easy and stress-free experience. In this article, we will outline a 5-step pla...In a report released today, Lucas Pipes from B.Riley Financial maintained a Hold rating on Marathon Digital Holdings (MARA – Research Repo... In a report released today, Luca...Feb 27, 2014 ... How to Do the Workouts · Run 4 x 400m repeats. Run the first 300m at VO2 pace and the final 100m at all out sprint pace · Recover x 1 min.May 7, 2018 · The half-marathon training plan for runners looking to finish in sub-2-hours: Target times: from 1:45 to 1:59 (race pace: sub-9:09 per mile). You should be capable of either a sub-50 10K, a sub-90 ... Hill, Speed, and Tempo Runs. This 12-week marathon training plan incorporates fartlek, hills, tempo, and interval runs to improve your endurance. "Hills are a great place to begin training, as they support the …Is 12 weeks enough time to train for a half marathon? What’s included in the plan? 4 tips for half marathon training. Half marathon training plan for beginners: Week by week plan. Ready? …Training Plan. At the bottom of this article, the accompanying 12-week trail half marathon training plan is designed for runners who have run, at a minimum, a few 10ks and are comfortable with some base mileage. It’s designed to alternate hard efforts with easy runs or cross training on weekdays with back-to-back longer runs on the weekends.An interval workout usually consists of fast runs separated by walking or jogging. The guide begins with 5 x 400 m and reaches 10 x 400 m the week before your half marathon. Walk or jog between each. Run the 400s at a medium pace – around your 5 km best time pace. Tempo runs: This is a continuous run with a buildup of pace in the middle. | Ctadibmsc (article) | Mlawpfeu.