9 Workouts To Help You Run A Faster Half Marathon - The FOD Runner

Intro

This is a quick summary of 9 Workouts To Help You Run A Faster Half Marathon 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

• Three types of workouts: 3 interval sessions, 3 threshold/tempo (gold‑pace) sessions, and 3 long‑run variations, all designed to build speed, stamina, and race‑specific endurance.
• Interval focus: Build fatigue tolerance, improve surge ability, and sharpen race‑pace feel.
• Threshold/Tempo: Controlled efforts around 10K‑to‑half‑marathon pace to sharpen lactate threshold and gold‑race pace.
• Long‑run variations: Add a faster finish or a mid‑run tempo block to teach your body to hold race effort for longer.

Workout Example

1️⃣ Interval – 3‑2‑1 Ladder (time or distance)

• Structure: 3 min @ half‑marathon pace → 2 min @ 10K pace → 1 min @ 5K pace (repeat 3–4 sets).
• Distance version: 1 km → 600 m → 400 m (or 200 m) repeat.
• Rest: 60–120 s jog between repeats. Total intensity ≈ 18 min (expandable).

2️⃣ Interval – 6×3 min (classic)

• Work: 3 min at 5‑10K pace, 2 min jog (or 1‑2 min) recovery.
• Goal: Hold a consistent fast rhythm; if you fade, the pace is too fast.
• Sets: 6 reps for ~18 min total.

3️⃣ Surge‑Training – 4×2 min + 4×30 s + 4×2 min

• Effort: 2‑min intervals at ~10K pace, 30‑sec surges at 3K‑pace effort, then back to 2‑min.
• Rest: 60‑90 s between 2‑min reps, 45‑60 s after 30‑sec bursts.
• Goal: Practice surging (catching a pack) and returning to steady race pace.

4️⃣ Threshold – K‑reps (8‑12×1 km)

• Pace: Between 10K and half‑marathon pace (sweet spot).
• Recovery: 60 s jog (can be 2‑2½ min for beginners).
• Progression: Increase reps from 8 to 12 as you get stronger.

5️⃣ Mile Repeats (5‑8 mi repeats)

• Pace: 10K‑to‑half‑marathon range, focusing on consistent effort.
• Rest: 2‑min jog down to 60 s.
• Goal: Refine pacing, avoid fading.

6️⃣ Two‑Mile Repeats (2 mi × 4–6 reps)

• Purpose: Gold‑race pace practice, 8 mi total at half‑marathon pace.
• Recovery: ~2 min easy jog, keep HR up.
• Timing: 3–4 weeks out from race, 2‑3 weeks for taper.

7️⃣ Long‑Run – Faster Finish (75‑120 min total)

• Plan: Run 75‑120 min easy, then 15‑20 min at tempo/half‑marathon effort at the end.
• Goal: Drain the tank, boost confidence.

8️⃣ Long‑Run – Mid‑Run Tempo Block (30 min)

• Split: Half‑run easy, 30‑min tempo (≈ 60‑min race pace) in the middle, finish easy.
• Method: On trails for strength or on road for pure pace.
• Recovery: Light jog between segments.

Closing Note

Give these workouts a try, tweaking the paces to match your own training in the Pacing app. You’ll feel stronger, faster, and ready to crush that half‑marathon PR—go for it!

References

• 9 Workouts To Help You Run A Faster Half Marathon - YouTube (YouTube Video)

Workout - Race Pace 3-2-1 Ladder

• 10min @ 7'00''/km
• 4 lots of:
  • 3min @ 5'00''/km
  • 2min @ 4'00''/km
  • 1min @ 3'30''/km
  • 1min 30s rest
• 5min @ 7'30''/km

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