This Workout Got Me From 2 hours 47 mins To 1 hour 46 mins For A Half Marathon

Рет қаралды 42,087

Күн бұрын

James shares a workout which has helped him to knock over an hour off his half marathon time. He goes through the benefits of this tempo session and how you could use it heading towards your next goal.
↓↓ Have you got a Half Marathon goal in mind? Will you be giving this workout a try? Let us know in the comments! ↓↓
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Пікірлер: 137

@ruggerdavey 13 күн бұрын

I love videos with James. I’m a bigger, slower runner, and I feel like he makes improvement seem so much more achievable because he’s been there and isn’t afraid to share it.

@runningchannel 13 күн бұрын

We're so glad you feel that way! James loves what he does and isn'r scared to show the highs and lows

@Belofanna Ай бұрын

More of James in front of the camera please. He’s such a great contributor to the varying running abilities in the TRC Team. Great workout recommendation, will be adding it to my plan.

@VnazT Ай бұрын

8 years? Bro, my half is in 8 weeks!

@Bertziethegreat Ай бұрын

Better get running

@MGE0007 Ай бұрын

Ha!

@joatmon_servant Ай бұрын

Better get running and don't stop now.

@Sumit_1628 29 күн бұрын

Day 1 Run: 6 km at a comfortable pace (7:00-7:30 min/km) Duration: Approximately 42-45 minutes Day 2 Run: 8 km at a steady pace (7:00 min/km) Duration: Approximately 56 minutes Day 3 Rest Day 4 Run: 10 km with interval training (1 km at 6:30 min/km, 1 km at 7:00 min/km, repeat) Duration: Approximately 1 hour 10 minutes Day 5 Run: 8 km at a comfortable pace (7:00-7:30 min/km) Duration: Approximately 56-60 minutes Day 6 Rest Day 7 Long Run: 14 km at a comfortable pace (7:30 min/km) Duration: Approximately 1 hour 45 minutes Week 2 Day 8 Run: 8 km at a steady pace (6:50-7:00 min/km) Duration: Approximately 56 minutes Day 9 Run: 10 km with interval training (1 km at 6:30 min/km, 1 km at 7:00 min/km, repeat) Duration: Approximately 1 hour 10 minutes Day 10 Rest Day 11 Run: 12 km at a comfortable pace (7:00-7:30 min/km) Duration: Approximately 1 hour 24 minutes Day 12 Run: 8 km at a steady pace (6:50-7:00 min/km) Duration: Approximately 56 minutes Day 13 Rest Day 14 Long Run: 18 km at a comfortable pace (7:30 min/km) Duration: Approximately 2 hours 15 minutes Week 3 Day 15 Run: 10 km at a steady pace (6:50-7:00 min/km) Duration: Approximately 1 hour 10 minutes Day 16 Run: 12 km with interval training (1 km at 6:30 min/km, 1 km at 7:00 min/km, repeat) Duration: Approximately 1 hour 24 minutes Day 17 Rest Day 18 Run: 14 km at a comfortable pace (7:00-7:30 min/km) Duration: Approximately 1 hour 45 minutes Day 19 Run: 10 km at a steady pace (6:50-7:00 min/km) Duration: Approximately 1 hour 10 minutes Day 20 Rest Day 21 Long Run: 22 km at a comfortable pace (7:30 min/km) Duration: Approximately 2 hours 45 minutes Week 4 Day 22 Run: 10 km at a steady pace (6:50-7:00 min/km) Duration: Approximately 1 hour 10 minutes Day 23 Run: 14 km with interval training (1 km at 6:30 min/km, 1 km at 7:00 min/km, repeat) Duration: Approximately 1 hour 45 minutes Day 24 Rest Day 25 Run: 16 km at a comfortable pace (7:00-7:30 min/km) Duration: Approximately 1 hour 52 minutes Day 26 Run: 10 km at a steady pace (6:50-7:00 min/km) Duration: Approximately 1 hour 10 minutes Day 27 Rest Day 28 Long Run: 26 km at a comfortable pace (7:30 min/km) Duration: Approximately 3 hours 15 minutes Week 5 (Tapering Week) Day 29 Run: 12 km at a steady pace (6:50-7:00 min/km) Duration: Approximately 1 hour 24 minutes Day 30 Run: 8 km at an easy pace (7:00-7:30 min/km) Duration: Approximately 56 minutes Day 31 Rest Day 32 Run: 5 km at an easy pace (7:00-7:30 min/km) Duration: Approximately 35 minutes Day 33 Rest Day 34 Run: 3 km at an easy pace (7:00-7:30 min/km) Duration: Approximately 21 minutes

@moseschitalu3665 28 күн бұрын

@@Sumit_1628I want this but I can't copy it😢

@fabianjauch972 Ай бұрын

James is such a nice guy and super inspirational for us bigger guys trying to get times down🎉

@merovekh 2 күн бұрын

Not just just to the bigger guys!

@FrontLineGamer Ай бұрын

I do love videos with James - just an average looking bloke like me, bit of extra love around the edges but still getting after it. Great workout, loaded onto my Garmin already

@annajones1542 Ай бұрын

Watched this video and went straight out and did this run. It was so great! Thanks!

@spencerharper6182 Ай бұрын

If James is on the thumbnail you don’t need a title. We’ll always watch 😂 great video as always

@JMijares Ай бұрын

So much fun watching this AND seeing how the filming is done! I’ve got several trail half marathons over the next few months, and will have to see how I can modify this training plan.

@TheFlyingDanUK Ай бұрын

More of James please! Thank you for this workout, I'll be adding it to my schedule for sure. We run at similar paces so this is so relevant for me. Great North Run in September is my first HM, not sure what time I'll run, just hoping to finish! Great video James, and thanks Jess too! & Tito!

@Bwebber99 Ай бұрын

Great to see how you put the stories together with the filming, not just one or 2 people on the track.

@TheManCadian Ай бұрын

That is awesome, and I love your way with words.

@jameskerr1802 Ай бұрын

I love the half marathon distance as well, find it is a lot easier to keep the fitness level to be able to run this distance often and not have to worry about 3 hour long runs on Sundays wiping out the day!

@mrlukejanthony Ай бұрын

I’m doing my first half marathon in Singapore on 1 December, so this video is super helpful as a beginner runner. A little daunted by the challenge right now, but trying to build it up slowly over the next few months. Thanks for all the great content on this channel!

@Jow2K Ай бұрын

Thank you, hopefully will give this a go during my training for The Great North Run, my second half marathon. Want to enjoy it but would love to do a PB!

@fat_vegan_slim Ай бұрын

Trying to get down from 2 hours 55 minutes. Don't know how long it took you, James, to get down that much. But just knowing that it's possible has given me hope that I can improve like I want to. Thanks for the workout 💚

@MunichStar73 Ай бұрын

Same for me! Nearly 3 hours is brutal isn’t it?

@vivienblack5321 Ай бұрын

Good one James!😊

@dewrunning Ай бұрын

Running the Iron Horse Half Marathon amongst the beautiful colors of the turning leaves this fall, outside of Lexington KY in Midway …… winds through the backroads of iconic horse farms, old dry-laid rock walls, tree lined (hilly) roads, while horses are out for their morning “run”, and the dew is just lifting off the bluegrass …… so relaxing !

@lcdawgs20 29 күн бұрын

I ran that race last year! It was such a pretty race! Definitely glad I trained on some rolling hills for it though. The Iron Horse Half and the KY History Half in Frankfort were the two prettiest Halfs I did last year.

@dewrunning 29 күн бұрын

⁠⁠@@lcdawgs20- hadn’t heard of Frankfort’s half, I’ll check it out ….. thanks.

@wiffleblat Ай бұрын

I just hope to be as good as you one day. Thanks for the inspiration.

@EvilSecondTwin Ай бұрын

LMAO at the end🤣🤣🤣!!! The set-up with you and Jess was awesome!

@Tny913 Ай бұрын

Great duo

@TheHutchRuns 28 күн бұрын

like the look of this workout, will give it a go on Friday!

@stuartthurstan Ай бұрын

Excellent! I'll be following this workout to the letter so I can drop an hour off my 1:28 half marathon time! 😉😅

@emmar8329 Ай бұрын

Would love to try this workout! I'm currently signed up for the Niagara falls half-marathon in October. Unfortunately I'm recovering from a very stubborn IT band syndrome at the moment so hoping that a half is still in the cards for me this year.

@jamesbenjamins Ай бұрын

Nice session, thanks!

@runningchannel Ай бұрын

glad you like it!

@AndrewBush_XK Ай бұрын

I’ve used this work out as part of an 8 week training block - Half Marathon tomorrow and aiming for a PB of sub 1:40. Terrain is a challenge though as course is ‘undulating’. Thanks for the video James!

@missingmimic Ай бұрын

Excellent I'm trying to drop to a 2 hrs half marathon from 2 20

@runningchannel Ай бұрын

Amazing! Good luck with the training 🙌

@emmarunyeard6832 29 күн бұрын

Going to use the workout x

@christopherl1864 Ай бұрын

This sounds like a great workout! I did my last HM distance in December at 2h23, been working back towards it hoping to do it again at the end of this month (not a race though). My goal is to get below 2 hours too, (but not this month!), and I'll give this run a go!👍

@runningchannel Ай бұрын

Amazing, best of luck with your training, let us know how you get on!

@craighunter5425 Ай бұрын

I came through a C25K programme in June last.year and my first Half marathon in Liverpool in March this year I ran a sub 2 hour at 1.58. My second half marathon in Chester (it was stinkingly hot) I ran in 2.05 (with a bit of jeffing from 15k as top of legs were tired despite plenty of training and hydration/nutrition prep). I'm looking to improve on my Liverpool Half time so will try this exercise.

@christopherbrand5360 Ай бұрын

Jess with the STRAVA hoodie. Tell me athletics is how you spend your time without saying it..

@runningchannel Ай бұрын

Hahahaha busted

@paulsslightlyactivelife Ай бұрын

Also spotted on the current London Duathlon social posts. Had no idea she was a multi-sporter 🥇

@DOGEonPC Ай бұрын

@@paulsslightlyactivelife she does Ironman and ultra too.

@jamesmitchell9561 25 күн бұрын

I'm running my 1st Half Marathon this year. And it's a hilly one...around 266m of elevation 😮 currently in week 4 of 17 of my training and loving it

@tiffanykuenzi799 Ай бұрын

Great workout! How do you determine your paces? I haven't raced all of these distances but would love to try the workout.

@DiggerPrints0814 28 күн бұрын

Wow, just gave this workout a go. It was 31 degrees and a bit sunny haha, so cut it down to a 3, 2 and 1k efforts with 2k warm up and 1k Cool down. Definitely a great workout to do.

@Ruateddybear2 Ай бұрын

My half marathon goal time is 2:15, next half is in September! 🎉

@MissLissaDreams Ай бұрын

I did my first half marathon in May this year 2:59:31 🎉 My prior running experience was a couple 5ks several years ago, and it was rough. I really stepped it up this past year. I would like to do under 2.5 hours next year, (same race) but would LOVE to do it in under 2 hours! Gonna do a 10k + 5k challenge in the fall.

@nathanbaker1727 Ай бұрын

Going to be at GNR but will be treating that as a tune up for Cardiff Half in October- running that for charity, hoping to bring my PB down to ~1:23 😬 Great progress on your time and best of luck with any upcoming races!

@emmarunyeard6832 29 күн бұрын

More James, he is so relatable 🎉

@clairemilsom7241 29 күн бұрын

Great video James 🙌 would love James to do a video on training tips for first ultra

@runningchannel 29 күн бұрын

We will ask him to put his favourite tips together!!

@conradburdekin722 Ай бұрын

I’d argue that it was more likely increased consistency in running which did most of the heavy lifting in shaving so much time off your pb - with this workout as the icing on the cake

@Bananabrainzzzz 28 күн бұрын

And clearly lost weight.

@IssieAndLife 10 күн бұрын

Giving this a go today on my long run in place of a 3/1 session, since I skipped a tempo run yesterday oopsies! Thanks for the inspiration guys.

@williamhadden4781 20 күн бұрын

Nice workout. I decided that instead of signing up for a half marathon race, I'm just going to run that distance myself some day later in the year. But I think a couple of sessions like this beforehand would be a good idea.

@jennierayner2152 Ай бұрын

i've had a the goal of cracking two hours for the half marathon for a very long time, my pre-COVID PB was 2:03 however my most recent half last year was 2:35 (windy and hilly, to be fair)....my next is in October, it is fast, flat course and one can only but try, I'm squeaking in sub-30 parkruns these days so do I dare to dream???? Will DEFINITELY give this workout a bash, thankyou as ever James for the inspiration...can't wait to also feel like I'm going to regurgitate a lung... 😆😬

@sebyperion Ай бұрын

Quite helpful! How many times a week should I do this workout? I have my first-ever HM in late August in Buenos Aires!

@CatsAreTheBestPeople-mm1fo Ай бұрын

"You'd rather be dead", "You're about to regurgitate a lung". You're really selling it to us, James! 😂

@saheedshabbir Ай бұрын

Which London park is this? Great to see a video with runners similar to my level.

@CherelleCargill Ай бұрын

Love this ❤

@ArutaretiI Ай бұрын

I just ran my first half marathon 2 weeks ago, my time was around 2 hours and 18 minutes. I'm definitely going to incorporate this into my training in some form, I hope I can finish in under 2 hours in my next one.

@MunichStar73 Ай бұрын

I’m equally slow no matter which distance, so do I just try and go faster for some sections? Signed up for Berlin HM in April ‘25!

@Colley_co Ай бұрын

How do you figure out your paces? I haven’t done a marathon (just a half) so how to I figure my marathon pace for the first section?

@mswin3585 Ай бұрын

Absolutely introducing this into my GNR plan 🙌👏 thanks James!

@runningchannel Ай бұрын

Hope you enjoy it! Let us know how you get on with it 👍

@mswin3585 Ай бұрын

@runningchannel have gone down a TRC KZfaq rabbit hole now - it's given me the nudge to actually "plan" my current plan 😅 rather than just trying to build up mileage!

@mswin3585 Ай бұрын

*So what I mean to say is thank you for keeping me accountable, as Tom says in the 10k improver video with Jess - we keep each other accountable 🙌👏

@toughspidereric2972 14 күн бұрын

Using Runna to train for my half marathon in Colorado Spring in sept..

@murielh766 21 күн бұрын

Doing my best with this one. Think it is a good one to incorporate in my training. Just need to get the paces right. Keep on getting told - either too fast or too slow. But i will persist.

@chimbeschicristian1595 Ай бұрын

What running shoes are you wearing?

@ruthbrierley1798 Ай бұрын

Birmingham and Black Country Half for me in two weeks. Smashing run along the canal along with a tunnel to run through! My PB is 1:49 but I'm a long way from that right now 😕 Will be doing more speed work before my next one!

@runningchannel Ай бұрын

Thats a great half marathon, good luck for it!! Hope you enjoy it 🙌🏻

@lucysmith5208 28 күн бұрын

I'm doing this one too! Looking forward to the course - love a canal run.

@DaveG207 Ай бұрын

5:52 The hidden response had me laughing out loud. Love you guys 😂

@stephencrescenti3387 Ай бұрын

How does one run at a km pace and put "miles in the bank"? Asking for a friend 🇺🇸

@DanKeeley Ай бұрын

When you say marathon pace or 5k pace what does that mean? Your target? Or 10% faster than where you currently are or something?

@marklissaman2536 28 күн бұрын

I struggle maintaining a pace when road running so deffo would struggle keeping to a marathon, half marathon pace etc for any distance, my goal is to finish. In my head this would work fine on a treadmill where I can set the pace/speed. Would you recommend that as a starter?

@UTubeSL Ай бұрын

That's an incredible journey! Congratulations 👏 Like this session - will give it a go!

@runningchannel Ай бұрын

Let us know how you find it!!

@UTubeSL Ай бұрын

@runningchannel here's a sneak preview: 🥵

@Lupo150 29 күн бұрын

That's massive workout, thanks! How would you incorporate it in the training plan in terms of frequency like once in 10 days or? This one looks like an easy way going into overcooking the training plan if done too often.

@runningchannel 29 күн бұрын

It depends how frequently you're running, but we would recommend once every 2 weeks would be plenty

@Lupo150 25 күн бұрын

@@runningchannel nice, tnx for the answer! :) cheers

@helloellen148 21 күн бұрын

If I did this workout with walk breaks, would it have a similar effect?

@bigs4472 Ай бұрын

What was your average HR during each split?

@amandaminaker9676 Ай бұрын

Love this! How often do you do this workout? I didn't catch that part. Also, Wineglass Half Marathon in October in Corning, NY.

@runningchannel Ай бұрын

Depends on what James is training for but for a half marathon you could use it once a week as part of a balanced training plan

@sarahickmott Ай бұрын

I was going to ask this, so thank you - so in a week of 3 runs, I would do an easy, this one, then a long run at consistent speed, right? I've done 10 HMs and am at 2:26 consistently across all of them! Would love to be faster by now 😂

@ivansa9669 28 күн бұрын

Do you take a break (drinking) between workout blocks (00:58)?

@briankerr2989 Ай бұрын

Not being rude but how much weight did you drop, I always think the best and easiest way to get faster is to lose weight. Well done 👍

@realstradman 7 күн бұрын

Absolutely.. And will take the extra weight strain off his joints tendons etc. You can never outrun a poorly structured diet I'm afraid..

@John-rr5nh Ай бұрын

Thank you, great video... how often do you do this workout?

@runningchannel Ай бұрын

Varies depending on what his working towards as right now he is training for 100 miles so not as often!

@Ckblab Ай бұрын

Callback to Gilmore Girls! 😂 love it!

@joewillburn Ай бұрын

1h46 is decent. Good job, James.

@BeerMatt96 27 күн бұрын

Are we cooling down or warming down now? I've lost track...

@runningchannel 27 күн бұрын

Excellent inside joke use 😂

@SomethingNick Ай бұрын

Whats the gilmore girls video? So curious! I run Vic Park four times a week and am slowly spotting all you guys around

@runningchannel Ай бұрын

Here is the video, enjoy!! kzfaq.info/get/bejne/p5ajrbKV1Z2zhYU.htmlfeature=shared

@fat_vegan_slim Ай бұрын

It's brilliant 😂

@josephinecorderosapien2611 Ай бұрын

I do love a good progression run, but a bit confused by the paces as a 1:46 HM pace is 5:01. Great effort cutting that much time off!

@apse2645 Ай бұрын

Maybe he based paces off current rather than PB/target (probably not on for a half PB if ultra training)?

@davidisonyt Ай бұрын

I tried the workout today, could not do the 1km at 5k pace, workout was very tough.

@tednawrat9312 29 күн бұрын

James, what was your pace on the 2k block? We'll Done, by the way, on such an impressive PB!

@stumeads7116 Ай бұрын

Those are good shoes eh, I have a pair of them same colour way too

@alisoncuff Ай бұрын

Im trying to reduce my 10k time from 1 hour 25 to 1 hour 10. Any tips for a slightly plumper older lady? Lol

@JLPelican Ай бұрын

Doing my first half in August. I’ll see how it goes 😟

@emmarunyeard6832 29 күн бұрын

Gilmore girls is wonderful 🎉

@timothydevenport2878 Ай бұрын

Kenilworth HM!

@runningchannel Ай бұрын

🙌🏻🙌🏻🙌🏻

@raymondelliot4605 11 күн бұрын

This is just like pyramid training!!

@kevinandlisa4807 Ай бұрын

Pleeeeeeeese put the mile conversions also. Share the love with both sides of the pond lol

@the23er Ай бұрын

I think in this workout it does not really matter, just do miles instead of km. Its more about the build up

@cd_8773 Ай бұрын

do it yourself

@petermorgan5519 Ай бұрын

So,… probably wasn’t JUST that work that got you down to 1:46,.. over 9 YEARS! That’ll be life style changes, general fitness improvements, experience, and all manner of things :). Still, nice workout though. :)

@tobyk8125 29 күн бұрын

This workout didn't improve his PB by an hour. Consistency, volume and experience did.

@runningchannel 29 күн бұрын

This workout helped him along the way

@saintsaens21 Ай бұрын

Running at true 5k pace after 9k at a fast pace looks unachievable really.

@runningchannel Ай бұрын

It felt it for James 😂

@saintsaens21 Ай бұрын

@@runningchannel I'm not surprised, I'm pretty sure I'd collapse too :)

@gabrielraileanu8905 Ай бұрын

I love titles like “This workout” Stop with the BS and misleading crap. There is no “this workout” or magic thing to improve other than consistency, rest and recover.

@neandrewthal Ай бұрын

I hate these titles. It's bullshit. A fancy workout does not shave an hour off your time.

@scratchandwinner 28 күн бұрын

I'm sorry.... He sure doesn't look like a runner. I'm trying to say it nicely. It's a channel for runners. He looks like he only runs to Taco Bell

@runningchannel 27 күн бұрын

He’s run 41 marathons…

@scratchandwinner 27 күн бұрын

@@runningchannel he should be wearing a bra

@rachelshirley8403 26 күн бұрын

Behaving like an utter keyboard f#%ktard. James has raced an amazing number of marathons and ultra marathons! He’s shared so much of his inspiring journey; the highs and the lows. He’s an absolute GEM! And you? What have you contributed to this space aside from a cruel and disgusting comment? We’re all here for all the presenters on this channel; you can just go elsewhere.

@anamorph Ай бұрын

Seriously, if you have 2 hours 47 mins for a half marathon you are simply not ready to run this far.

@Belofanna Ай бұрын

Why?

@anamorph Ай бұрын

@@Belofanna Because you need to build a stable endurance with shorter runs before you go for a 21km run. A baby that just learned how to walk also doesn't go for a 2 hour walk, right?