Half Marathon In-and-Outs 10 x (800 m + 200 m)
Ten kilometers of continuous running at half marathon pace with a 200 m lift to 10k pace every kilometer, which trains small surges at race effort.
- Duration
- 1 h 16 minestimated
- Distance
- 15.3 kmestimated
- Effort
- 105
- 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 |
| 10 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot 800 m, half marathon pace | 800 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 2.2 | IntervalThreshold 200 m lift, 10k pace | 200 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This continuous session runs ten kilometers without a break. Each kilometer has 800 m at half marathon race pace followed by 200 m at about 10k pace, then the next kilometer starts straight away. The pace changes are small but frequent.
The short lifts push you briefly over threshold, and the following 800 m asks you to recover at half marathon pace. Over ten kilometers this builds strength at race effort and the confidence to respond to small surges without losing rhythm. The average pace sits a little faster than half marathon pace.
It is for experienced runners in the final six weeks before a half marathon. Use it every two to three weeks in the peak phase. A lighter version runs eight kilometers. Take a gel before the start if the session falls in the morning.
Tips
- Keep the 200 m lifts at 10k pace and no faster.
- Return to half marathon pace smoothly after each lift.
- Run on a track or a measured loop for accurate changes.
Good forHalf marathon
Season phasePeak