By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

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.

Related Post: 15 Best Half Marathons in the World

12-Week Half Marathon Training Plan with SPEED WORKOUTS

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Half Marathon Training

A good half-marathon training plan will include some essential elements - long runs, easy runs, and speed work. If you're a beginning runner training for your first half marathon, your plan probably won't include speed workouts but instead will focus on building your endurance. If you've already run at least one half marathon, though, then speed training can help you get faster for your next race.

For all levels of runners, a long run that gradually builds your weekly mileage is key to training your body to run for 13.1 miles. Also, relaxed pace base runs will be your most frequent workouts, which will help build your fitness level and endurance.

Strength training is another key to improving your half marathon times. I recommend adding strength training workouts to your training schedule at least twice a week to improve your running form and efficiency and reduce your risk of injuries. If you're a beginner, you can start with bodyweight workouts and then progress to dumbbell workouts.

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

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-minute 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-minute 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 for getting 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 3 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.

Half Marathon Training Tips

Consistent training will help you get to the finish line on race day. If you miss a workout, don’t beat yourself up though - life happens. Just get back on track with your workouts the next day.
If you need a boost of motivation for long runs, invite a friend or running buddy to do the run with you or to finish the last few miles with you for extra support. Even if your friend only runs 1 or 2 miles, the end of the long run is usually the hardest part, and having support will help you complete your run.
Make sure you have good running shoes that aren’t overly worn. Most running shoes last 300 to 500 miles. You’ll start to feel like your feet are falling flat, and you will have more aches and pains when your shoes get worn. Change your shoes regularly to stay running strong and injury-free.
Eat nutritious food while you’re training. Many runners I’ve coached have wanted to lose weight, but they aren’t eating enough nutrient-rich foods. Make sure you have plenty of whole grains for carbohydrates in your diet to power your runs. Also, eat plenty of protein to help with your strength training and muscle recovery after hard workouts.
Listen to your body when you’re training. Sometimes, you may need an extra rest day if you have lingering aches and pains or feel exhausted. Rest days are crucial to allow your body time to recover, and regular rest time (usually at least one day a week) can help you avoid running injuries.

A great half marathon training plan will unlock your full running potential for race day. Whether you're running your first race or your 20th half marathon, as a certified running coach and trainer, I can design a customized program to help you get stronger and faster for race day. Visit the Runstreet Training Center to find the perfect plan to slay your next race.

Have you tried any speed workouts for half marathon training? Follow and tag @Runstreet on Instagram to share your workouts and get cheered on.

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

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Best Half Marathon Workouts to Get Faster