2 x 3 km at Half Marathon Pace
Two 3 km repeats at half marathon race pace with a three minute jog, a first race pace session for runners preparing for a half marathon.
- Duration
- 56 minestimated
- Distance
- 10.9 kmestimated
- Effort
- 72
- Level
- Beginner
- Focus zone
- Sweet spot
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-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalSweet spot Half marathon race pace | 3000 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 3 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalSweet spot Same pace, stay relaxed | 3000 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session introduces half marathon race pace in two blocks of three kilometers. A three minute jog separates the blocks. For many runners each block lasts 15 to 20 minutes, which is long enough to settle into race rhythm.
Half marathon pace sits just below threshold. It should feel steady and controlled, with deep but even breathing. The aim of the session is to learn that rhythm so well that you can find it on race day without looking at your watch. Run both blocks at the same pace and finish feeling you could have continued.
It suits runners preparing for their first or second half marathon. Use it every two weeks in the build phase and extend it to 3 x 3 km as race day approaches. If the pace feels hard in the first block, your goal may be too ambitious.
Tips
- Check your pace after the first kilometer and then run by feel.
- Use the jog to drink, as you will in the race.
- Run on a flat course similar to your race.
Good forHalf marathon
Season phaseBuild