72 MINUTE PACE In The Saucony ENDORPHIN ELITE - TOO MUCH?! ALICANTE Half Marathon Training WEEK FIVE - The FOD Runner

This is a quick summary of “72 MINUTE PACE In The Saucony ENDORPHIN ELITE - TOO MUCH?! ALICANTE Half Marathon Training WEEK FIVE” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Week 5 of the Alicante half-marathon build focuses on goal half-marathon pace (≈5 min 30 s per mile) on rolling terrain.
• The main set is a challenging 2 × 5 km at target half-marathon pace. This 10km of quality running is a powerful workout, sharing principles with plans for shorter distances, as detailed in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• This is broken into 5 × 2 km out-and-back repeats with 2 min jog recovery, a classic structure for building endurance and speed. If you want to learn more about the methodology, you can explore the fundamentals of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Hill-strength work and moderate-effort runs are also included to boost leg strength before race day.

Workout Example

1. Warm-up: 10–15 min easy jog + a few light strides.
2. Main set (repeat 2 times):
   • Run 2 km out & back (≈5 min 30 s/mi) → total 5 km at goal pace.
   • Jog 2 min recovery.
3. Cool-down: 10 min easy jog.

Goal: Hold ~5:30 / mile (≈8:50 / km) on the 2 km repeats; the video author hit the 530s per mile on the hills.

Practical Tips

• Use a GPS watch (e.g., COROS Pace Pro) to monitor effort paces in real time.
• Keep effort consistent on up-hills; the slower “520s” on climbs still translates to ~5:30 / mile on flat.
• Adjust the 2 km repeats to your own goal pace using the Pacing app.

Closing Note

Try this workout this week and tweak the paces to match your current fitness – you’ll be race-ready for Alicante! You can easily customize the intervals in the Pacing app to fit your own goals. While this session is geared toward the half marathon, similar interval principles can be adapted for shorter, faster efforts. For example, you can learn how to apply them toward Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Happy running

References

• 72 MINUTE PACE In The Saucony ENDORPHIN ELITE - TOO MUCH?! ALICANTE Half Marathon Training WEEK FIVE - YouTube (YouTube Video)

Workout - Alicante HM Pace Builder

• 15min @ 7'30''/km
• 4 lots of:
  • 20s @ 3'00''/km
  • 1min rest
• 5 lots of:
  • 2.0km @ 3'25''/km
  • 2min rest
• 15min @ 7'30''/km

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