By Marnie Kunz

These half marathon workouts will help you run a faster race and get your best time. Whether you’re new to speed training or have been running for years, these workouts will help you hone in on your target race pace and train your body to perform well in race conditions. As a running coach, I have helped many people get their best race times by doing specific speed workouts, and these are my top half marathon workouts to improve speed.

Speed Training 101

Speed training includes workouts that push you to run faster than your regular, relaxed pace base runs. Speed workouts are categorized as hard training days, so give yourself at least a day of recovery afterward. This may mean taking a rest day, doing an easy recovery run, or cross-training like walking the day after a speed workout.

I recommend doing two speed workouts a week to get faster. If you’re a beginner or don’t have time for two speed workouts, one a week will be enough. You can do up to three speed workouts a week for intermediate runners, but only if you’re already used to a high training volume.

Half Marathon Workouts to Get Faster

There are two main types of half marathon workouts for speed - tempo runs and intervals. I recommend doing both for the best chance of PRing in your race. Here are some workouts to include in your half marathon training program:

Tempo Runs

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Tempo runs are speed workouts that require a steady state effort. These are “comfortably hard” speed workouts. For your tempo run, run at 70 to 80 percent effort level and maintain a consistent pace. This will feel harder than your regular base runs but not an all-out sprint. Run at a pace that you would be able to maintain for an hour. Your 10K race pace is a good goal pace for half marathon tempo runs.

Check out How to Find Your Tempo Pace for more specifics on pacing for your tempo runs.

Here is a sample half marathon tempo run workout for getting started:

Beginners Tempo Run

10 minutes of relaxed pace running to warm up. Do dynamic stretches.
20 minutes tempo run at your goal 10K race pace (70 to 80% effort level or 85 to 90 percent of your maximum heart rate).
10 minutes of relaxed pace running to cool down. Stretch.

Once you are used to this tempo run and have done it for 2 to 3 weeks, you can start adding time to your tempo run and build up to doing the half marathon tempo run below:

Half Marathon Tempo Run

10 minutes of relaxed pace running to warm up. Do dynamic stretches.
40 minutes tempo run at your goal 10K race pace (70 to 80% effort level or 85 to 90 percent of your maximum heart rate).
10 minutes of relaxed pace running to cool down. Stretch.

Regular tempo runs (do one a week, ideally) are the most effective half marathon workouts to get faster. Tempo runs train your body and mind to perform well even when fatigued, and they will increase your body’s oxygen efficiency so you can run faster and farther.

Half Marathon Negative Splits Tempo Run

Jog for 10 minutes to warm up. Do dynamic stretches.
Run 1 mile at 30 seconds faster per mile than your goal half marathon pace.
Increase your speed and run 1 mile at your goal 10K pace.
Increase your speed and run 1 mile at 30 seconds faster per mile than your 10K race pace.

Intervals

Interval training is the other type of speed workout that will help you run a faster half marathon. Interval workouts involve periods of fast running mixed with segments of recovery. Medium to longer distance interval workouts are your best bet for half marathon training. Since you’re training for a 13.1-mile race, short sprints won’t be as helpful as longer intervals.

Here are the best half marathon workouts for interval training:

Mile Repeats

Mile repeats are one of the best half marathon workouts. These involve running 1-mile intervals followed by recovery jogs. For your intervals, aim for your half marathon pace. Here is a sample mile-repeat workout for half marathon training:

10 minutes of relaxed pace running to warm up. Do dynamic stretches.
Run 1 mile at your goal half marathon pace.
Run slowly for 2 minutes for active recovery.
Repeat and do 4 to 6 mile repeats.
10 minutes of relaxed pace running to cool down. Stretch.

Ladder Workout

This interval workout adds variety to your program and will help you get faster. Here’s how to do a ladder workout for half marathon training:

10 minutes of relaxed pace running to warm up. Do dynamic stretches.
Run 400 meters (one-fourth of a mile) at your 5K race pace.
Jog 400 meters to recover.
Run 800 meters (half a mile) at your 10K race pace.
Jog 800 meters to recover.
Run 1200 meters at your 10K race pace.
Jog 1200 meters to recover.
Run 1600 meters (one mile) at your half marathon race pace.
Jog 800 meters to recover.
Run 1200 meters at your 10K race pace.
Jog 1200 meters to recover.
Run 800 meters (half a mile) at your 10K race pace.
Jog 800 meters to recover.
Run 400 meters (one-fourth of a mile) at your 5K race pace.
Jog 400 meters to recover.
10 minutes of relaxed pace running to cool down. Stretch.

Yasso 800s

Yasso 800s are a classic speed workout for marathon training, but they can also help you run a faster half marathon. This workout was invented by Coach Bart Yasso, where the workout got its name.

To do Yasso 800s, you will run 800-meter (or half-mile) repeats. If you’re running on a standard outdoor track, 800 meters is two laps around the track. You can also use a running watch or running app to track your distance.

Here is a Yasso 800s workout for half marathon training:

Run for 10 minutes at a relaxed, slow pace to warm up. Do dynamic stretches.
Run 800 meters at your 10K race pace.
Run a recovery segment for the same amount of time as your fast 800.
Repeat to do 5 to 6 intervals.
Cool down by jogging for 10 minutes, then stretch.

Have you tried any speed workouts for half marathon training? Tag @Runstreet on Instagram to share your workouts and get cheered on. If you need a customized training program with speed workouts to help you crush your next half marathon, head to the Runstreet Training Shop.

Happy running to you, and have a great half marathon!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.

Best Half Marathon Workouts to Get Faster