3 x 3 Miles at Half Marathon Pace
Three 3 mile repeats at half marathon race pace with three minute jogs, a long specific session for experienced half marathon runners.
- Duration
- 1 h 47 minestimated
- Distance
- 21.3 kmestimated
- Effort
- 145
- Level
- Advanced
- 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 | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Half marathon race pace | 4828 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 2.2 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Nine miles at half marathon pace, about 14.5 km, cover most of the race distance. This session splits them into three repeats of three miles with three minutes of easy jogging between them. It is a big workout and a clear test of half marathon readiness.
The long repeats build the specific endurance to hold race pace when fatigue accumulates, which decides the last third of a half marathon. Use the session to rehearse everything you plan for race day, from shoes to fueling. If the first repeat already feels hard, adjust your goal pace rather than forcing it.
It is for experienced runners with a high weekly volume. Run it once or twice in the last five weeks before the race, and not later than ten days before. A gel before the start and water during the jogs help.
Tips
- Take a gel or sports drink during the second jog.
- Aim for the same pace in all three repeats.
- Plan two easy days after this session.
Good forHalf marathon
Season phasePeak