When it comes to half marathon training, the right workouts can make all the difference. Having qualified for the Boston Marathon more than seven times and participated in countless road races, I’ve learned which workouts really move the needle. If you're preparing for your next half marathon, these three workouts will help you build endurance, nail your race pace, and improve your ability to recover mid-run.

Workout #1: The 40-Minute Fartlek

Why it works: This workout teaches your body to "recover" while maintaining your half marathon pace—a critical skill for race day when you'll need to manage fatigue during surges or challenging sections of the course.

How to do it:

• Warm up for 10-15 minutes with an easy jog.
• Then, begin the fartlek workout:
• 3 minutes at your half marathon pace
• 2 minutes easy jogging to recover
• 2 minutes at your 10K pace
• 1 minute easy jogging
• 1 minute at your 5K pace
• 1 minute easy jogging
• Repeat this sequence for a total of 40 minutes.
• Cool down with an easy jog for 10 minutes.

This workout is demanding but invaluable. The combination of paces will push your limits, and the "rest" periods at your half marathon pace will help simulate the effort needed to maintain that rhythm, even when tired.

Workout #2: The 6-Mile Tempo Run

Why it works: Learning to dial in your half marathon pace is essential for racing success. This workout gives you time to settle into your goal pace and get comfortable with the intensity needed to maintain it over a longer period.

How to do it:

• Start with a 10-15 minute warmup of easy running.
• Run 6 miles at your goal half marathon pace. Keep your effort steady and controlled.
• Cool down with 10 minutes of easy running.

In the early stages of training, you might start with a shorter tempo run, like 2 miles at your half marathon pace, and build up the distance by adding a mile every two weeks until you reach the full 6 miles. Consistency with this workout will help you develop the physical and mental stamina to hold your race pace even as the miles pile up.

Workout #3: The Long Run

Why it works: The long run is the backbone of any distance training plan. It builds endurance, strengthens your muscles, and mentally prepares you for the challenge of race day. For the half marathon, you'll want to gradually increase your long run distance, peaking at 15 miles about three weeks out from your race.

How to do it:

• Start with a long run of about 8-10 miles early in your training cycle.
• Each week, increase the distance by 1-2 miles.
• Three weeks before race day, aim to complete a 15-mile long run. This will give you confidence that you can handle the distance, while also leaving enough time to recover and taper before the race.

Long runs should be done at an easy pace, but don’t be afraid to throw in some race-pace miles during the last few weeks of training. This will help your body adjust to running for extended periods at the intensity you'll need for race day.

Closing Thoughts

Half marathon training requires a balance of speed, endurance, and race pace practice. These three key workouts—a structured fartlek, a tempo run at race pace, and a progressive long run—form the foundation of a strong training plan. They’ll not only prepare your body for the physical demands of the race, but also give you the confidence you need to toe the starting line ready to perform your best.

Keep consistent, stay patient, and trust the process. Happy training!