The Only Half Marathon Workouts YOU NEED — Transcript

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1. 0:00If you want to run your fastest ever half  marathon, I'm here to prove to you that there
2. 0:04are only five workouts you actually need. Say  what? Because a lot of people training for half
3. 0:09marathon are either slamming their long runs,  overdoing their easy runs, or worse, doing the
4. 0:13same threshold workouts time and time again and  wondering why they're not getting any faster.
5. 0:17I'm going to give you five sessions that hit on  everything the half marathon demands from you,
6. 0:22including one session that has been game-changing  for me for all race distances. Why should you
7. 0:27listen to me? I'm a 2:25 marathon runner, coach,  and I'm also training for a half marathon race
8. 0:31myself right now. Stay tuned to find out which  one later on, which is in and these are exactly
9. 0:38the type of sessions I run and coach for the half  marathon. By the end, you'll have five workouts
10. 0:42that you can slot straight into your training  plan, plus a beginner version of every single
11. 0:46one. So, wherever you're starting from, there is  a way in. And you're going to want to stick around
12. 0:50until the last workout because that is the one  that tells you if you're race ready. All right,
13. 0:55let's get stuck into these workouts, shall we? As  you may have noticed from the setting of the start
14. 1:00of this video, we are living in a building site  right now. So, I apologize. It's not going to be
15. 1:05super aesthetically pleasing, but I'm going to be  filming in our bedset. This is Daniel's desk. Our
16. 1:11bed's over there. The kitchen's over there. All  of our belongings are in this one room whilst
17. 1:15we renovate the upstairs. It's a fun old time.  A time for which I am even more grateful that
18. 1:21I get to go outside and run and escape it  all. Which brings me to workout number one,
19. 1:26the progression run. And we're going to have a  big range on this one because I wasn't joking
20. 1:32when I said that there's going to be a beginner  version of all of these workouts. I want this to
21. 1:35be accessible to everyone, no matter your level.  So, be sensible with it. Pick the point in the
22. 1:40range that feels right for you right now. And  that range is 8 to 12 m or roughly 13 to 19 km.
23. 1:47And not all of that volume is going to be hard or  or even close to hard because we are starting out
24. 1:54correct easy. Genuinely easy. Now, I can't tell  you exactly what pace that is for you because it's
25. 2:00different for everyone and it's also different on  any given day. So, we're going to check that we
26. 2:03are running at a conversational pace. Probably  around 60 to 90 seconds per mile, maybe more,
27. 2:10or 40 to 60 seconds per kilometer at least slower  than your goal half marathon pace. Okay. My half
28. 2:16marathon PB pace is around 5 minutes and 30  seconds per mile, which is 325 per kilometer.
29. 2:23And for this type of progression run, my easy pace  would probably be 90 plus seconds per mile slower
30. 2:28than that. So around 7 minutes per mile or roughly  420 per km. So important thing number one for this
31. 2:35workout, park your ego, especially at the start  because the easy part is what's going to allow
32. 2:39you to progress later into the workout. You're  going to build gradually. You're going to take
33. 2:43at least two to three miles up to five kilometers  nice and easy at the start so that we're warming
34. 2:48up at the start of the progression. And then we  are just going to gradually progress down like
35. 2:53a massage so that you're running the final 2 to 3  miles 3 to 5 km at or close to your half marathon
36. 3:01race pace. Doesn't need to be exactly there.  Just needs to be around a similar intensity. So,
37. 3:06if you're at the start of a training block and  your goal half marathon pace is a little bit
38. 3:09further away right now, that's fine. As long as  it feels like race intensity, stay there. Don't
39. 3:14absolutely slam yourself to hit that pace. And for  this one, I want it to feel like you have arrived
40. 3:20at that pace over those last couple of miles. Not  like you have been grinding it out at that same
41. 3:26intensity from the start or anywhere near halfway.  Why is the progression run such a good workout for
42. 3:31the half marathon specifically? is because  it teaches your body to train on tired legs,
43. 3:36which is exactly what the second half or the  last third of a half marathon race is going to
44. 3:42feel like. It builds aerobic strength, super  important for the half marathon, and you're
45. 3:46going to get some race specific fatigue, positive  fatigue in one session. The reason that fatigue
46. 3:51is positive is because you don't get the training  adaptations you want without some damage. This is
47. 3:55controlled damage and we're doing it in training  so that when we get to the race, we're ready for
48. 3:59it. It's really important that the progression is  gradual. You don't want to see any harsh jumps in
49. 4:03your progression graph. And that way, you're not  going to go out too hard. And it's going to mean
50. 4:06that the quality miles or kilometers right at  the end are actually more valuable because you
51. 4:11can actually run them without killing yourself.  Here's an example of how you might pace it. In
52. 4:15this example, we have someone who is aiming for  a 145 half marathon. That's a nice round number
53. 4:20because it's 8 minutes per mile and 5 minutes per  km. So, for the first 1 to 4 miles or 1 to 6 km,
54. 4:26we're starting out at around 9:45 to 10 minutes  and something per mile. We're in the mid to low
55. 4:326 minutes per kilometer. Nice and easy, nice  and relaxed. We're talking about what we had
56. 4:36for breakfast that day. Then for miles 5 to 8,  kilometers 7 to 13, we're just turning the screw.
57. 4:42You'll notice there's some big ranges here. I want  you to be within that range, wherever feels right
58. 4:47for you, and progressing through it. You should  feel like you're building and it's comfortably
59. 4:51hard, but you are in control. And if you're  going for the maximum volume from miles 9 to
60. 4:5612 or km 14 to 19, we're just turning that screw  some more. We're still allowing ourselves to sit
61. 5:01within a range. So it's not half marathon goal  race pace bang on and nothing either side of that.
62. 5:06Terrain's going to come into it. Weather's going  to come into it. Be is going to come into it.
63. 5:09Give yourself permission to be at the intensity of  half marathon race pace. That's why there's a bit
64. 5:13of a buffer here. 10 seconds slower per kilometer  absolutely fine. 15 seconds slower per mile also
65. 5:18fine. We're working but we're still in control.  It is not all out. I don't want to see anyone
66. 5:22aiming for a 5k PB at the end of this workout.  And then over here this one's a bit more beginner
67. 5:26friendly. We're just doing eight to nine miles, 13  to 14 kilometers. We're not going to worry about
68. 5:31hitting half marathon race pace at the end because  that can be pretty stressful when we try and hone
69. 5:34in on an exact pace when perhaps our pacing brain  isn't quite as well trained yet. We're just going
70. 5:38to focus on the feeling of running faster and  it being slightly more intense at the end. That
71. 5:43is why instead of putting paces here, we have  got RP, which is rate of perceived exertion.
72. 5:48That is a scale that you can use regardless of  the weather, regardless of how you're feeling,
73. 5:52regardless of the terrain. It is an effort level  that you are rating onto the performance that
74. 5:56you're currently undertaking. And that basically  is the first third would be a 3 to four out of 10.
75. 6:02The middle third would be a 5 to 6 out of 10. And  the last third would be a 7 to 8 out of 10. And
76. 6:06those final miles, they should feel comfortably  hard but not maximal. You can take a walking break
77. 6:11at the end of those easy miles before starting the  rest of the progression if you need to, if that
78. 6:15makes it a little bit less intimidating for you.  And the emphasis here is the shape of the effort,
79. 6:19not the exact numbers. And if you're in need  of a pre-workout warm-up, have a little look
80. 6:23at this video up here where I share my warmup. I  give you some tips around how you might implement
81. 6:26some of that into yours so that we are nice and  warm, primed, and ready. Workout number two is
82. 6:31one that I have a bit of a lovehate relationship  with. It is a sixmile steady state. Or if you're
83. 6:36working in kilometers, I am happy for you to do  10k. Just know you're going to be running about
84. 6:40300 m further. That's what you get. We're working  in kilome, not miles. I don't make the rules. And
85. 6:45the word steady state is pretty interchangeably  used with the word tempo. Over here in Europe,
86. 6:48we tend to say tempo a little bit more often.  Over in America, it's referred to as a steady
87. 6:52state. It's the same thing. You're running at  a comfortably hard pace pretty consistently.
88. 6:57You want to see a pretty flat line pace graph for  the whole run. Right in the zone between LT1 and
89. 7:02LT2. Those are the two turn points in which we  see your blood lactate volume increase in your
90. 7:08bloodstream. Yeah, that's right. Blood lactate  volume in the blood. Makes sense. And this is
91. 7:12one that does get easier to judge the more times  you've done it because you want to hit the right
92. 7:16intensity. If you overcook it, you're gonna be in  a bad way towards the end. If you undercook it,
93. 7:21it's raw. You can finish feeling like it wasn't  really a workout. It's not easy, but it's also not
94. 7:26a race. It sits in the middle, which is why it's  called steady state. And between easy and hard,
95. 7:31we have steady. This should feel like a six  to seven out of 10 in terms of effort. For me,
96. 7:36I'd describe that as you could speak a few words  if you absolutely had to, but you wouldn't want
97. 7:40to hold a full conversation with someone. If you  want another metric to hinge off to try and inform
98. 7:44your pace for this, your heart rate is probably  going to be between 75 to 85% of your maximum
99. 7:50heart rate. And this is probably one of the most  underrated sessions in distance running. It works
100. 7:55for the 5K right the way up to the marathon.  Obviously, for those training in the 5K,
101. 8:00a 6 mile steady state is going over distance. And  for the marathon, it's a pretty short session. So,
102. 8:06why does it work for both? It contributes  to building a huge aerobic base over time.
103. 8:11If you do this workout several times, you're  going to notice that in your races. And on top
104. 8:15of helping to build that aerobic base, it does so  without a huge recovery cost. You're not going to
105. 8:20the well. You're not doing crazy volume. You're  just keeping things pretty moderate. And if you
106. 8:25can get really good in this zone, everything  else gets easier or you just get faster. Both
107. 8:31pretty good outcomes. Here's how I would pace  it if I was a 145 half marathon runner. You're
108. 8:36going to pitch that steady state at 20 to 25  seconds per mile slower than half marathon race
109. 8:41pace or around 15 to 20 seconds per kilometer.  And for beginners wanting to try this workout,
110. 8:46just cut the volume down. Try 4 miles to start off  with. 6.43738 km. Call it 6 and 12k. And if you
111. 8:53don't have any clarity on where your LT1 and your  LT2 is, or even what your maximum heart rate is,
112. 8:59just go by feel. You want it to feel controlled,  but nowhere near an easy jog. 6 out of 10. And
113. 9:04that way you can build up to the full six miles or  10k over several weeks. Perhaps doing the session
114. 9:09every other week with a different session filtered  in the off weeks to give you some variety. Yeah,
115. 9:14surprise yourself with how easy it gets or how  much faster you get. It's always it's one of the
116. 9:18two. Next up, we have a workout that I actually  was the guinea pig for. I did this workout just
117. 9:25for you guys so you could see what it's like in  practice. We have another classic in my opinion,
118. 9:303 to four * 2 miles. Now, that doesn't translate  very nicely into K's. Again, you're going to be
119. 9:36doing more volume. If you want to do km, it'll  be 3 to 4 * 3 km. Wait, no, that's less volume
120. 9:42because 2 mi is 3.2 km. Okay, switched around  this time. So, roundabouts. And those reps are
121. 9:47going to be at goal half marathon pace. You can  also do this workout at marathon pace as a little
122. 9:53bit of an easing in. I sometimes do this one at  threshold, which is slower than my half marathon
123. 9:57pace. That was the case in this example I'm about  to show you. It's a pretty daunting one and it is
124. 10:02a level below a harder workout that's coming later  on in the video. So, if it intimidates you, try it
125. 10:07at a slightly slower pace first. Six to eight  miles at goal half marathon pace is legit. So,
126. 10:14give yourself permission to do it at marathon pace  or just a touch slower than your half marathon
127. 10:18goal pace to start with to dip your toe in. The  recovery between the reps is a nice range. So,
128. 10:22you're going to take between 90 seconds and  3 minutes depending on how much you need. I
129. 10:27would say don't be greedy with the recovery.  The likelihood is you're probably going to
130. 10:30progress into that recovery. So after one rep,  you might only need 90 seconds. After two reps,
131. 10:34it might be 2 minutes. After three, it might be  two and a half, 3 minutes. You want to keep moving
132. 10:38rather than standing completely still during that  rest because, funnily enough, that does help you
133. 10:42recover faster as long as you're walking or even  doing a slow jog. It's going to feel better when
134. 10:46you start running again versus just standing  still and letting all that crap accumulate in
135. 10:51your legs. And for this one, I'm going to give  you an insight into what my mind sounds like
136. 10:55the morning of a hard workout. and you can tell  me if any of the thought processes I have are
137. 11:00similar to what you guys are experiencing. When  I wake up and realize this is the session I have,
138. 11:04I know that I'm going to need to be brave today.  It's a decent volume of reps and I'm feeling tired
139. 11:11from the training I have already been doing. I'm  going to stick to what I know. I'm going to have a
140. 11:15trusted breakfast that sits well on my stomach and  I'm also taking a shot of Nomio. It's recommended
141. 11:19to take 2 to three hours before a workout like  this. And there's research to show that it can
142. 11:23help reduce lactate buildup and something called  oxidative stress. So, for a session like this,
143. 11:29that is definitely something I am signing  up for. I poke fun at myself a little bit,
144. 11:33not being able to find the things I need, my  watch, my sunglasses, my kit, and then I get out
145. 11:38the door and try and distract myself from thinking  about the session. And when I can't do that,
146. 11:42I fall back on things that are tried and trusted.  my go-to warm-up routine that I know like the back
147. 11:47of my hand, the drills that make me feel good.  And I get Daniel to put some banging tunes on
148. 11:52whilst he's accompanying me on the bike so that  it at least feels a little bit like a party.
149. 11:56Cuz if we can convince ourselves it's fun before  it's actually fun, that's trickery right there.
150. 12:01It's going to be great fun. Having that broken  up format means you're going to be able to hit
151. 12:05the pace more consistently than if you were doing  one long chunk trying to hit half marathon pace.
152. 12:10And those latter reps, the third and fourth rep,  if you're doing the full four, they are going to
153. 12:15be the closest simulation you can get in training  to race conditions. We are not doing 13 mi of goal
154. 12:21half marathon pace in one workout in training. 8  miles is plenty. This is also the kind of workout
155. 12:27that I think is a really good one to do a bit of a  dress rehearsal for things that you're going to be
156. 12:31using on race day. So, if you are fueling for the  race, if you are unsure which shoes you're going
157. 12:36to wear, if you want to make sure that the outfit  you're wearing isn't going to chafe and that it's
158. 12:39comfortable, you're out there running for a decent  amount of time with the recoveries in there,
159. 12:43you're maybe doing nearly 3/4 of the half marathon  distance if you're jogging those recoveries, and
160. 12:47you're running at the same pace you're going to be  racing at. I'd be pretty comfortable racing a half
161. 12:51marathon in the outfit that I'm wearing in this  workout because I know it doesn't chafe. I know
162. 12:55it's comfortable. I feel good in it. And if you're  interested in either of those, the product links
163. 12:58to those Lululemon items are in the description  below. Here is how I would pace this workout if
164. 13:05I was aiming for a 145 half marathon. For reps 1  to two and maybe rep three as well, we're aiming
165. 13:11for 8minute mileing on the nose or 5 minutes per  kilometer. But I would add a buffer of around 5
166. 13:16seconds over and 5 seconds under so that you can  respond to how you're feeling in the environment,
167. 13:21in the weather, all the external variables we have  to deal with. In the first couple of reps, you're
168. 13:24focusing on finding a rhythm, feeling controlled.  As you're building into that third one,
169. 13:28you're going to be deciding, am I doing three reps  today? Am I doing four? If you're feeling good and
170. 13:32you're going to go for the full hog, maybe we're  squeezing a little bit. Running that third rep
171. 13:35just a little bit faster. And if you go all the  way to four, turning the screw just that little
172. 13:39bit on the last rep can help simulate the end of a  race where you are really trying to get that last
173. 13:43little bit out of your legs and run a tiny bit  faster on tired legs. And here is the beginner
174. 13:48version. Instead of doing two miles, we're going  to do 3 * 1.5 m or 2400 m. Nice round number.
175. 13:56And you are also being treated to a full three  minutes recovery in between those reps because
176. 14:00running a half marathon pace is intimidating and  I want this to feel like a celebration of being
177. 14:05able to do that rather than absolutely burying  yourself in your first attempt. And you're going
178. 14:09to be focusing on consistency across all of those  reps. I don't want to see a push at the end. Even
179. 14:13splits for this first attempt. That is the goal.  Workout number four is a really fun one. And you
180. 14:20know that's true because I gave this to Daniel  whilst he was doing his half marathon training way
181. 14:24back when. and he doesn't really love running. So,  I tend to try and give him fun workouts so that
182. 14:30he enjoys himself. And the workout even has a fun  name. It's called overunders cuz you're literally
183. 14:35going over and under. Not like you're not, you  know, it's not an assault course, but in terms
184. 14:40of your pace, anyway. Total volume 6 to 10 miles  or 10 to 16 km. And within that, each mile or each
185. 14:50kilometer is going to alternate between two pace  groups. One is slightly slower than your goal half
186. 14:56marathon pace and the other one, you guessed it,  is slightly faster, hence over under. I'd probably
187. 15:02say the alternating ks option is slightly more  beginner friendly than the miles option because
188. 15:07you're just asking yourself to sustain that pace  for slightly less time. So even if you work in
189. 15:12miles, and this one seems a little bit daunting,  try it in ks to start off with. And that's not me
190. 15:16saying that ks are the right way to measure all of  your runs. That's just me saying uh it might feel
191. 15:23better. I don't want to get myself into a sticky  situation here. And effectively, you're just going
192. 15:26to repeat that pattern over, under, over, under,  continuously throughout the whole session. It's
193. 15:32it's effectively a run with no rest, no recoveries  in between. But the unders where you're not quite
194. 15:38hitting your half marathon race pace, gives you a  little bit of rest bite, a little bit of recovery
195. 15:42from those overs that are in between that feel  a little bit stingy. So, the under wraps should
196. 15:46feel manageable. At the start of those, your heart  rate might be pretty high. You might be in quite a
197. 15:50bit of discomfort because you've just finished an  over, but by the end of the under, you'd be pretty
198. 15:55ready to go again. The over is where the work  really happens, but it is the continuous effort
199. 16:00of this workout that gives you the bang buck. I  love this workout, particularly for people who are
200. 16:05trying to get a little bit of race simulation in  their training. We're not stopping and jogging and
201. 16:09recovering. And it's mimicking the surges in pace  that you very well might experience during a race.
202. 16:15It's going to train your body to recover whilst  you're still running at a pretty respectable pace.
203. 16:19And the discomfort of the faster reps if you  like is followed by a pseudo recovery that is
204. 16:27still fast and takes some concentration. It's  still uncomfortable. And that is exactly what
205. 16:33racing feels like. Here is how one might pace it  for a 145 half marathon goal. For our unders, so
206. 16:40our slower than race pace miles or kilm, 20 to 30  seconds slower per mile, 15 to 25 seconds slower
207. 16:46per km. And I don't want you to get too head up  in the numbers here because it is much more about
208. 16:51an intensity. This is just to give an example.  If half marathon race pace is roughly a seven
209. 16:56out of 10. This should be a six for our overs. So  the faster ks, the faster miles, around 10 to 15
210. 17:02seconds faster per mile, roughly 10 seconds faster  per kilometer. Not quite as much faster than the
211. 17:08goal race pace than the slower reps are slower.  And that's because we don't want you on the floor.
212. 17:15Though, I will say this is a very legit workout.  This is not going to be easy. It's potentially
213. 17:22harder than the two-m reps. Even though your  average pace is going to be just a touch slower
214. 17:27than race pace, it's a lot of continuous volume.  Which is why for the beginner version, we are just
215. 17:33going to do 4 miles or 6 1/2 km. And for that half  a kilometer, you can decide whether you are going
216. 17:40over or under by just carrying on at the pace  that you were doing or alternating to the next
217. 17:45one. So if you start with an under, which I would  recommend, odd numbers under, you start with the
218. 17:50easier pace, you're going to finish on an over,  you can either carry on with that over for half a
219. 17:55kilometer or come back to the under and finish it  off. I'm also going to make that pace differential
220. 17:59slightly easier for the beginner version of this.  So, like before, if half marathon pace is a 7 out
221. 18:04of 10, the overs are about an eight, the unders  are maybe a five. We're going to pull that down
222. 18:09a little bit. So, maybe half marathon pace is a  7 out of 10 effort. The overs only need to be 7
223. 18:13and 1/2. And the unders, they could be a five to  six. And rather than getting up in the numbers,
224. 18:17you want to focus on rhythm, feel the rhythm,  and consistency. Provided we can see a clear
225. 18:23differential between those odds and evens trading  off against each other. That is perfect. Don't
226. 18:27stretch it too far in either direction. Otherwise,  you end up doing allout miles and jog. That's not
227. 18:34the idea. Before we get on to the last workout,  I just remembered that I haven't told you which
228. 18:38half marathon I'm racing yet, which I promised I  would do. And I'm not sure exactly where it will
229. 18:43land by the time this video is out, but I think  very shortly after this video comes out, I will be
230. 18:49racing my half marathon, which is in Vancouver,  just somewhere I've never been before. So,
231. 18:54I'm super excited to head out there. I'm racing  with Lululemon at the Seawees half marathon over
232. 18:59in Vancouver. I haven't raced a half marathon  in a really long time. I think it takes me all
233. 19:05the way back to the Mesa Half Marathon that I did  during the London Marathon block in spring 2025,
234. 19:12which was also a pretty controlled effort because  I was in the middle of a marathon block. It's
235. 19:16going to be a really cool challenge to have a  go at this race distance for the first time in
236. 19:20a long time. It is not a flat course. I hear that  there are some stinking hills in there, which I am
237. 19:24also ready to have fun with. Type two fun. I think  that's going to be the kind of fun where like it's
238. 19:30fun when it's done, not fun whilst it's happening.  So, if you want to see how that race goes, hit the
239. 19:35subscribe button and come back to watch the race  video, which we will be sharing shortly after the
240. 19:39race. And this final workout is even more relevant  since I've just spoken about the race I'm doing
241. 19:45because this is the one that is going to help you  know whether you are race ready. It is the most
242. 19:50legit of all of these workouts. It's the toughest.  And if you can get through this running your goal
243. 19:55pace or there or thereabouts consistently for the  whole thing, you're in a pretty good spot to pull
244. 19:59that off. And this is the only one where it is  only in kilome. There's no miles here because
245. 20:04we want a specific distance. And that is 2 *  5 km at goal half marathon pace. Sure, that's
246. 20:12less than a quarter of a half marathon per rep.  And you're only doing two of them. When we race
247. 20:16a half marathon, we've done a whole block, we've  done a taper, and we have a race atmosphere around
248. 20:21us with nerves and all the rest of it. So, this is  really difficult to pull off in training, which is
249. 20:27why you get a healthy 4 minutes of recovery. And  honestly, if you need five, I'll allow it. That's
250. 20:33going to give you a total volume of 10 km at half  marathon pace, which if you can pass that test and
251. 20:39even be within 5 seconds of your half marathon  pace, you're in a fantastic spot. take on that
252. 20:45race pace during a race and pull it off. And I  would only recommend taking on this race around 3
253. 20:50to four weeks out from your goal race, which means  that the bulk of the work is done. You're in a
254. 20:54really good spot. You're probably almost as fit as  you're going to get now because the tape is on the
255. 20:59way and it's the best opportunity to test whether  that pace is realistic. Don't go doing this in
256. 21:03week one of the block because you haven't done  the work yet. There's a lot of fitness to gain for
257. 21:07you to be able to put into this workout later on.  This is a very race specific session and that is
258. 21:12why the reps are long enough that you can't fake  them. If you really really miss on this workout,
259. 21:17either there's something else going on that's  an external variable that we can't control for
260. 21:21or you need to adjust that race pace goal. 2  miles worth of this, you can muscle through on
261. 21:25adrenaline. 2x5k with a fairly mean recovery gives  you some pretty truthful values. Now, that's not
262. 21:32meant to scare you, but I don't want you to take  this one on unless you're ready for it. Ideally,
263. 21:36you're taking four minutes recovery, which is  relatively short for a 5k rep, which means you're
264. 21:41starting the next rep on tired legs, which is the  closest thing you're going to experience to mile
265. 21:45nine of a half marathon. And the signal with this  one isn't, did I finish it? Did I run the average
266. 21:50paces? That's super useful and really great  information to have, but it's also, do I think
267. 21:55I could have done another rep if I absolutely had  to? Not am I going to do another one right here,
268. 22:00right now? That is not what I'm telling you to do.  But if you feel like in a race environment with
269. 22:06everything around you, if push came to shove, you  could deliver a third rep at that pace, your goal
270. 22:13pace is pretty real. It's the same type of session  as those two mile reps that we had earlier on,
271. 22:18but that rep length has grown a little bit.  More time continuously running at that pace
272. 22:22with fewer breaks is going to show you a little  bit more about how sustainable that race pace
273. 22:27is. And that's why it's a natural progression.  I definitely want you to be doing those three
274. 22:31to four by two miles once, maybe even twice before  you're taking on this session. And the example for
275. 22:37a 145 half marathon for this is just literally  locking in. Your pace splits don't have to each
276. 22:43be exactly 8 minutes on the nose, 5 minutes on  the nose. We can have a bit of overunder. You're
277. 22:49going to have that in the race. Give yourself  permission to let go of perfection. But if you
278. 22:53can average within a few seconds of that goal  race pace, that's what we want to see. And I
279. 22:57really struggled to be honest to find a beginner  version of this one. I would just cut the volume
280. 23:02down and either do two times 3K, two times 4K, or  trying it for 1 5k. That's scary enough. If you've
281. 23:11never raced a half marathon before, go down to  your local park run and race the park run at your
282. 23:16goal half marathon pace. That's probably going to  take some restraint because it's easier to just
283. 23:20race that 5k all out. But doing one 5k at half  marathon race pace might give you the confidence
284. 23:26to then try this workout in the near future. If  you've enjoyed this video and you think maybe
285. 23:30you're going to try even one of these workouts,  please hit the like button, consider subscribing,
286. 23:34and leave a comment below with any workouts that  you would recommend adding into your half marathon
287. 23:38block. I would love to hear them. And as always  guys, love the grind. Good luck with your races.