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

[@Scottishvine_hop]

Just tried this workout at the suggested speeds. Hard but rewarding, shared it with my running group. Love accessible running content.

[@runningchannel]

So glad you enjoyed it!

[@Belofanna]

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.

[@ruggerdavey]

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]

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

[@FrontLineGamer]

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

[@MissLissaDreams]

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.

[@jameskerr1802]

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!

[@JMijares]

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.

[@spencerharper6182]

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

[@VnazT]

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

[@Bertziethegreat]

Better get running

[@MGE0007]

Ha!

[@joatmon_servant]

Better get running and don't stop now.

[@Sumit_1628]

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]

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

[@annajones1542]

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

[@Ruateddybear2]

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

[@dewrunning]

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]

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]

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

[@fat_vegan_slim]

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]

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

[@gouthamvidyasagar]

@@MunichStar73 My first was 2:55, without any practice. Improved to 2:35 a few weeks later with little practice. Later no practice for 6 months. now resumed low intensity practice since 6 weeks. Looks like 2;20 is achievable. No Booze (excl occasional beer), very little meat, fruits and eggs in abundance. dry fruits too. Hoping to breach 2 hr mark very soon. Aiming for 1:30 in the long run.

[@AndrewBush_XK]

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!

[@AeroDanRuns]

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!

[@fabianjauch972]

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

[@merovekh]

Not just just to the bigger guys!

[@missingmimic]

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

[@runningchannel]

Amazing! Good luck with the training 🙌

[@mrlukejanthony]

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!

[@DiggerPrints0814]

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.

[@williamhadden4781]

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.

[@Bwebber99]

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

[@christopherl1864]

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]

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

[@Jow2K]

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!

[@murielh766]

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.

[@jamesmitchell9561]

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

[@ramprakash4]

I did my first one yesterday. Elevation went up to 237 m. I finished it in 2 hours and 20 mins with 3 months training. I almost died at the last 2 kms. The pain and struggle, every bit of it is absolutely worth it when you hold the medal. Good luck and ace your half marathon

[@jennierayner2152]

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... 😆😬

[@craighunter5425]

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.

[@TheManCadian]

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

[@mswin3585]

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

[@runningchannel]

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

[@mswin3585]

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

[@mswin3585]

*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 🙌👏

[@emmar8329]

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.

[@ruthbrierley1798]

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]

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

[@lucysmith5208]

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

[@conradburdekin722]

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]

And clearly lost weight.

[@IssieAndLife]

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.

[@wiffleblat]

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

[@nathanbaker1727]

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!

[@TheHutchRuns]

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

[@ArutaretiI]

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.

[@clairemilsom7241]

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

[@runningchannel]

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

[@stuartthurstan]

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

[@CatsAreTheBestPeople-mm1fo]

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

[@josephinecorderosapien2611]

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!

[@Nobipsjustbops]

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

[@UTubeSL]

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

[@runningchannel]

Let us know how you find it!!

[@UTubeSL]

@runningchannel here's a sneak preview: 🥵

[@b1rdman_0]

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

[@bigs4472]

What was your average HR during each split?

[@jamesbenjamins]

Nice session, thanks!

[@runningchannel]

glad you like it!

[@Lupo150]

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]

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

[@Lupo150]

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

[@marklissaman2536]

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?

[@karammelkon]

Thanks for sharing! What are those shoes that James is rocking?

[@saheedshabbir]

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

[@sebyperion]

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

[@EvilSecondTwin]

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

[@emmarunyeard6832]

More James, he is so relatable 🎉

[@Colley_co]

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?

[@amandaminaker9676]

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]

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]

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 😂

[@John-rr5nh]

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

[@runningchannel]

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

[@tiffanykuenzi799]

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

[@MunichStar73]

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!

[@ivansa9669]

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

[@tednawrat9312]

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

[@rudhrajayachandran448]

How long does it take to see the impact of it? Sorry if I missed it while you mentioned.

[@vivienblack5321]

Good one James!😊

[@CathyZoccoli-jx5ul]

loved your video and did a half marathon in May and took 8 minutes of my time a PB .I would love to do my next one under 2 hours which is on the 6th of October. How often you do recommend to do this workout before the half?

[@runningchannel]

Incredible PB well done!! It really depends on your level, but we would say once every couple of weeks

[@screscenti]

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

[@BeerMatt96]

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

[@runningchannel]

Excellent inside joke use 😂

[@SomethingNick]

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

[@runningchannel]

Here is the video, enjoy!! kzbin.info/www/bejne/p2HWq4KapZyCi7Mfeature=shared

[@fat_vegan_slim]

It's brilliant 😂

[@emmarunyeard6832]

Going to use the workout x

[@christopherbrand5360]

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

[@runningchannel]

Hahahaha busted

[@paulsslightlyactivelife]

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

[@DOGEonPC]

@@paulsslightlyactivelife she does Ironman and ultra too.

[@DanKeeley]

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

[@giovannasculli5073]

why have you planned to go from 6:00 min/km to 5:15 min/km? is such a different pace

[@Tny913]

Great duo

[@DaveG207]

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

[@helloellen148]

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

[@briankerr2989]

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]

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

[@chimbeschicristian1595]

What running shoes are you wearing?

[@CherelleCargill]

Love this ❤

[@TheSiameseDreamer]

1h46 is decent. Good job, James.

[@davidisonyt]

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

[@alisoncuff]

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]

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

[@Ckblab]

Callback to Gilmore Girls! 😂 love it!

[@emmarunyeard6832]

Gilmore girls is wonderful 🎉

[@petermorgan5519]

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. :)

[@stumeads7116]

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

[@timothydevenport2878]

Kenilworth HM!

[@runningchannel]

🙌🏻🙌🏻🙌🏻

[@kevinandlisa4807]

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

[@the23er]

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

[@cd_8773]

do it yourself

[@tobyk8125]

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

[@runningchannel]

This workout helped him along the way

[@raymondelliot4605]

This is just like pyramid training!!

[@saintsaens21]

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

[@runningchannel]

It felt it for James 😂

[@saintsaens21]

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

[@Gabriel85Mihai]

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]

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

[@scratchandwinner]

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]

He’s run 41 marathons…

[@scratchandwinner]

@@runningchannel he should be wearing a bra

[@rachelshirley8403]

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]

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

[@Belofanna]

Why?

[@anamorph]

@@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?

[@leahmcdermott4189]

@@anamorph Interesting take. I’m a newishh runner and will be embarking on my first half marathon early next year, aiming for a sub 2:30 time. Current 5k PB is 27:45 and 10k PB is 59:13. When would you say someone is ready to run a half mara then (out of curiosity) cause I’d really like to try longer distances.

[@anamorph]

@@leahmcdermott4189 If you can do 10k in one hour your aim of 2:30 for the half marathon is not that ambitious.

[@jassaljs]

Wow James! This is so impressive 🦾👏👏TRC is a wonderful team🤗Jess is so committed 👍Hi Tito🤗

[@runningchannel]

Thank you so much! It was tough but it’s a brilliant work out!

[@runningchannel]

We have team goals 😍