FOD Runner's Half Marathon Fitness Test

Workout - FOD Runner's Half Marathon Fitness Test

• 18min @ 6'30''/km
• 1.0km @ 4'20''/km
• 4 lots of:
  • 60m @ 4'00''/km
• 21.1mi @ 8'00''/mi
• 12min @ 6'30''/km

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Intro

The FOD Runner’s 74 Minute HALF MARATHON TT - SUB 2:40 Marathon Training In The Saucony ENDORPHIN PRO is worth watching. Here’s what the workout covers. We’ve pulled out the main takeaways so you can give it a shot this week. Watch the full video for complete commentary and context.

Key points

• Goal: complete a half marathon in 74 minutes (roughly 5:43 per mile) as a fitness checkpoint at the end of week 12 of marathon training.
• Warm-up: 1 mile easy + drills, 1 km tempo, 4 × 60-m strides.
• Main set: 13 miles with a pacer holding ~5:40 per mile. If the effort feels controlled, tack on another 6 miles (bringing the total to roughly 19 miles).
• Hold even splits across the run (5:41-5:47 early, 5:42-5:45 in the middle) and track your heart rate. You’ll likely hit threshold work around mile 11.
• Practical considerations: run with a trustworthy pacer, keep pace steady on hills, fuel with a gel near mile 11, and stay mentally sharp. The final miles aren’t about going all-out.

Workout example

1. Warm-up (≈15 min): Run 1 easy mile, move into 1 km at tempo effort, then finish with 4 × 60-m strides.
2. Main run: 13 miles at 5:40 per mile (target 5:42-5:45 as your average). Aim for steady effort throughout. A pacer or a faster training partner helps maintain the pace.
3. Optional extension: After 13 miles, if you’re still feeling fresh, go another 6 miles at the same pace (total 19 miles).
4. Cool-down: Easy jog or walking, fluid and electrolytes, and a recovery meal.

Closing note

Run this half-marathon time trial within your own training block and dial in paces using the Pacing app based on where your fitness sits right now. You’ll walk away with a real sense of where you stand and what to focus on in your final build-up to race day. Watch the full FOD Runner video to catch the runner’s own reflections and extra technical breakdown.

References

• 74 Minute HALF MARATHON TT - SUB 2:40 Marathon Training In The Saucony ENDORPHIN PRO | FOD Runner - YouTube (YouTube Video)