18 km Long Run With 5 km at Half Marathon Pace
An 18 km long run with 5 km at half marathon pace near the end, a race-specific long run for the last weeks of half marathon training.
- Duration
- 1 h 36 minestimated
- Distance
- 18 kmestimated
- Effort
- 115
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy 2 km | 2000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Relaxed aerobic | 10 km | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalSweet spot Half marathon pace, even | 5 km | 95-97% threshold pace85-89% HRmax89-95% FTP |
| 4 | Cool-downRecovery Easy jog | 1000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
In a half marathon, the hard part is holding pace from about 15 km onward. This long run puts 5 km of goal pace right there, after 12 km of easy running, so you practice it with real fatigue in the legs.
Run 2 km easy and 10 km at a relaxed aerobic effort. Then run 5 km at half marathon pace, as evenly as possible. Jog the final kilometer easily. If you are new to half marathon pace, start the 5 km block a few seconds per kilometer slower and finish at goal pace.
This suits intermediate runners in the last six weeks before a half marathon. Do it two or three times, alternating with easy long runs. If the pace block feels too hard, cut it to 3 km rather than running it slower than goal pace.
Tips
- Take a gel or drink just before the pace section.
- Run the pace block on a flat part of the route.
- Note your split for each kilometer of the block.
Good forHalf marathon
Season phaseBuildPeak