FOD Runner's HM Pace Builder
Workout - FOD Runner's HM Pace Builder
- 12min @ 8'00''/km
- 5 lots of:
- 1.0km @ 6'30''/km
- 2min rest
- 12min @ 8'00''/km
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Intro: a breakdown of “ALL EYES On CARDIFF Half MARATHON - TRAINING Update + 33FUEL REVIEW” from The FOD Runner. Here are the key moves and a couple of workouts you can run this week. Watch the full video for the rest.
Key points:
- With six weeks to race day, the focus shifts from fast splits to building an aerobic base.
- Volume stays moderate. Hard efforts are capped to protect the calves and avoid injury.
- Plenty of hills and strength-focused running, with a short hill block planned after the race.
- Use heart rate (148-153 bpm for moderate efforts) instead of obsessing over pace.
- Fuel with 33FUEL options that are vegan-friendly and gut-easy: protein powder, chia gels, low-gluten bars.
Workouts:
- Kilometre repeats at half-marathon pace: 5 x 1 km at goal half-marathon pace with 2-minute easy jogs between. If pace slides, hold the heart rate zone (around 150 bpm).
- Hilly trail run on effort: 60 minutes on rolling or steep terrain, holding 148-153 bpm. Treat the climbs as strength work in the session.
Practical tips:
- Train by feel and heart rate, not by the watch’s pace.
- 1-2 hard sessions per week. Scale back volume when you taper.
- 33FUEL chia gels during runs or protein powder after long runs for recovery without gut issues.
- Add hill repeats and strength circuits to handle the course.
Closing note: try these aerobic, hill-heavy sessions this week and use the Pacing app to set effort for your fitness.
This is a summary of The FOD Runner’s video; watch the full thing for the deeper breakdown.
References
- ALL EYES On CARDIFF Half MARATHON - TRAINING Update + 33FUEL REVIEW | FOD Runner - YouTube (YouTube Video)