2-Mile Repeats
Used by coach Steven Miller, this predictor workout is custom made for experienced half-marathoners. The easiest place to complete this is on a track in order to keep tabs on pace throughout each interval.- Warm up 10 to 15 minutes
- 3x2 miles at half-marathon pace
- Take 3 to 4 minutes of rest between each
- Cool down 10 to 15 minutes
If you're able to hold your desired pace through each two-mile set with that short amount of rest, it should be realistic come race day.
More: 4 Rules for Setting the Right Race Goals
Galloway's 1-Mile Time Trial
Established by famed coach Jeff Galloway, the "Magic Mile" can help you predict pace through a short, intense workout. Since it is a short effort, you can even do several Magic Miles throughout half-marathon preparation to help guide your training paces. It can be completed on a track or a measured path.- Warm up 10 to 15 minutes
- Do four to eight accelerations
- Run one mile at a difficult pace, working to pace each 400 evenly
- Cool down 10 to 15 minutes
By taking your mile time and multiplying it by 1.2, you will have a fairly accurate half-marathon prediction.
More: Calculate Your Running Pace
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About the Author
Mackenzie Lobby is a Minneapolis-based freelance writer and photographer with a Master's in Kinesiology from the University of Minnesota. She has run 10 marathons and is a USATF certified coach. When she's not writing, she's out swimming, biking, and running the Minneapolis Chain of Lakes. Check out her website at mackenzielobby.com.
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