A BAPTISM OF FIRE | ALICANTE Half Marathon Training Series WEEK ONE - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of A BAPTISM OF FIRE | ALICANTE Half Marathon Training Series WEEK ONE from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to watch the full video for all the details.

Key Points:

Week 1 focuses on easing back into training for the Alicante half marathon with two easy‑to‑watch workouts and a moderate long run.
Focus on effort and consistent routine; use easy jogs or walk‑downs for recovery.
Keep the paces in the low‑5‑minute‑per‑mile range for tempo and hill repeats; adjust based on your current fitness.

Workout Example – Tuesday (Tempo + Hill Reps):

50‑minute tempo run at about 5:40 – 5:50 min/mi effort (easy‑pace if needed).
2‑minute easy jog/walk recovery.
10 × 1‑minute hill repeats at a low‑5‑minute‑per‑mile effort, with an easy jog or walk back down after each repeat.

Workout Example – Thursday (Threshold/Tempo Intervals):

10‑minute tempo at ≈5:40 min/mi.
2‑minute easy jog.
6 min @ threshold (≈5:30 min/mi).
90‑second jog.
6 min @ threshold.
2 × 2 min at a slightly faster pace (≈5:20 min/mi).
6 min at threshold.
4 × 1 min fast effort (≈5:00 min/mi) with easy jog in between.

Long Run (Saturday):

Aim for a 90‑minute steady‑effort run (≈5:50 – 6:10 min/mi), walking if needed to stay within time. Use the run to test nutrition (e.g., gel intake) and enjoy the trail.

Closing Note: Give these workouts a try this week, tweak the paces in your Pacing app to match your own effort, and enjoy getting back into the rhythm. You’ll feel stronger each run—keep it up and happy training!