3×2km Half-Marathon Pace Run Intervals

Session Overview

Three sustained 2km efforts at half-marathon race pace develop your lactate threshold and teach your body to hold a strong pace across longer run distances. This session suits intermediate to advanced runners training for Olympic or 70.3 triathlon run legs who want to build speed-endurance without a full-blown track workout.

What You’ll Need

• GPS watch to track pace accurately
• A flat or gently rolling road or park route
• Running shoes appropriate for the surface

Warm-Up (10 minutes)

Easy jog for 8 minutes at conversational pace, then 4×20m strides with full recovery between each. Include dynamic stretching — leg swings, hip circles, and high knees — to prepare your body for sustained effort at half-marathon pace.

Main Set

Complete 3×2km at your goal half-marathon race pace (approximately 5–10 seconds per km slower than your 10km race pace). Take 90 seconds of easy walking or slow jogging between each interval. Aim to run all three intervals within 5 seconds of each other.

• Interval 1 — 2km at half-marathon pace (RPE 7–7.5)
• Recovery — 90 seconds easy jog
• Interval 2 — 2km at half-marathon pace, match Interval 1
• Recovery — 90 seconds easy jog
• Interval 3 — 2km at half-marathon pace, hold form through the final 500m

Cool-Down (10 minutes)

Easy 10-minute jog at recovery pace, then static stretching — quads, hamstrings, calves, and hip flexors. Focus on letting your breathing return to normal before stopping completely.

Coaching Notes

• Don’t know your half-marathon pace? Use a recent parkrun time and add 30–40 seconds per km as a starting estimate
• Consistency across all three intervals is the goal — don’t go out fast in Interval 1 and fade
• Easier: reduce to 2×2km or 3×1.5km. Harder: 4×2km with 90 seconds rest
• Target heart rate: Zone 4 (approximately 85–90% max HR), dropping to Zone 3 during the recovery jogs