MAX-Yield Half-Sim Workout

During the peak of my training cycles following a steady build phase, speedwork culminates in a definitive half-marathon simulation workout, the MAX-Yield Half-Sim. Consisting of 13 total miles of high-intensity running, this is the benchmark speed workout for both half and marathon training. It is designed to hone speed for the half and maintain a razor-sharp competitive edge for the marathon. For half training, the logic is clear: capping speedwork at 13 miles allows the athlete to cover the full race distance at or near goal race pace intensity within a single session. For marathon training, capping the session at 13 miles prevents overuse injuries, keeping the body resilient for the massive volume demands of alternating long-run Yield Days.

To accommodate varying fitness levels, the MAX-Yield system applies alternate duration caps using a "whichever comes first" rule for distance and time. Athletes moving at a slower pace will not automatically scale up to the full 13 miles; instead, the duration cap automatically limits the scale-up phase to preserve recovery balance. The peak MAX-Yield Half-Sim workout features a specific progression, which must be gradual. For example, my baseline speed workout started with seven total miles of speedwork, including a 5-mile tempo run followed by two 1-mile intervals. I steadily increased this workout over a period of three months before reaching the peak level outlined below. 

• 0.5-Mile Warm-Up: A low-intensity, easy effort to increase core body temperature, lubricate joints and prime neuromuscular pathways.

• 7-Mile Introductory Tempo Run: Goal Pace +10 to 15 sec/mile. Executed intentionally slower than goal race pace, covering over 53% of the half marathon distance. This builds deep metabolic efficiency while strictly enforcing the mental discipline and physical restraint required for race day pacing strategy to avoid quick starts. 

• Walking Recovery Buffer: A brief, walking recovery break up to one lap between the tempo run and all intervals to clear initial metabolic waste and mentally reset.

• 2X each of 2-Mile & 1-Mile Intervals: Goal Race Pace or Faster. Targeted speed segments designed to replicate and exceed goal race pace with the 2-mile intervals completed first followed by the 1-mile intervals. This phase trains the neuromuscular system to generate high force production on tired legs, replicating a race-day negative split by running the second half of the race faster than the first half. Combined with the 7-mile tempo run, the six total miles of intervals completes the Half-Sim workout at the race distance. 

• 0.5-Mile Cool-Down: An easy jog or brisk walk to lower the heart rate gradually, promote lactate clearance and initiate the biological recovery cycle.

When preparing your body to handle the demands of speedwork like the MAX-Yield Half-Sim, the work begins long before the stopwatch starts ticking. While the structured schedule includes a 0.5-mile warm-up and a 0.5-mile cool-down, these distances represent only the recorded mileage of the workout. The detailed pre and post-workout routines are described in more detail in Chapter 3 of MAX-Yield Running. 

Addressing Mileage Deficit with Modified Half-Sim 

This section will address the mileage deficit associated with just meeting the volume and time cutoffs of 20 miles weekly with a 2:30 goal time for the half. This MAX-Foundation runner’s long run reaches a maximum of 12 miles at week 13 during Yield Cycle 7 based on the 2:30 duration cap with a rounded 12:00/mile training pace. 

By changing the focus of the Half-Sim workout from speedwork to a long run on a track or other flat measured area, we can fully cover the half race distance of 13.1 miles while remaining under the duration cap, as illustrated below with 12 miles of running plus 1.75 miles of walk breaks, warm-up and cool-down. Please refer to Chapter 3 for a full recap of the warm-up and cool-down routine. 

• Warm-Up: 0.5-mile of slow running or easy walking to prepare the joints.

• Segment 1: 3 miles at target pace (12:00/mile).

• Recovery Break 1: 1-lap walking recovery (0.25-mile).

• Segment 2: 3 miles at target pace (12:00/mile).

• Recovery Break 2: 1-lap walking recovery (0.25-mile).

• Segment 3: 3 miles at target pace (12:00/mile).

• Recovery Break 3: 1-lap walking recovery (0.25-mile).

• Segment 4: 3 miles at target pace (12:00/mile).

• Cool-Down: 0.5-mile walking recovery.

Dialing up Speed with the Half-Sim

The Half-Sim workout can also be adjusted to accommodate slower training paces. For example, an entry level MAX-Foundation half marathoner begins speedwork at 4 miles and reaches a maximum of 8 miles of speedwork with an average target pace range of 11:30-11:45/mile (Goal +15s range). 

Half-Sim workout for Runner 1 at start of training with 4 miles of speedwork:

• 0.5-Mile Warm-Up

• 2-Mile Tempo Run

• 1-Lap (0.25-Mile) Walk Break

• 1-Mile Interval

• 1-Lap (0.25-Mile) Walk Break

• 1-Mile Interval

• 0.5-Mile Cool-Down

Half-Sim workout for Runner 1 at peak of 8 miles speedwork:

• 0.5-Mile Warm-Up

• 4-Mile Tempo Run

• 1-Lap (0.25-Mile) Walk Break

• 2-Mile Interval

• 1-Lap (0.25-Mile) Walk Break

• 1-Mile Interval

• 1-Lap (0.25-Mile) Walk Break

• 1-Mile Interval

• 1-Lap (0.25-Mile) Walk Break

• 0.5-Mile Cool-Down