FOD Runner's 12k Quality Session

Workout - FOD Runner's 12k Quality Session

• 15min @ 6'00''/km
• 3 lots of:
  • 2.0km @ 3'29''/km
  • 1min 30s rest
• 6 lots of:
  • 1.0km @ 3'15''/km
  • 1min 30s rest
• 12min @ 6'30''/km

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Intro

The FOD Runner’s “ANOTHER FAILURE - 7 Weeks Until London Marathon 2024” walks through a solid mid-week session. Here’s the workout so you can run it today; the full video has more.

Key points

• Training focus: a mid-week quality session to groove half-marathon pace (HMP) and 10K speed before race day.
• Structure: 3 x 2 km at HMP plus 6 x 1 km at quicker effort, 12 km of quality work after warm-up. For more on why this works, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Pacing: around 5:30-5:40 per mile on the 2 km repeats (half-marathon pace); around 5:20-5:30 per mile on the 1 km repeats (10K effort). For nailing 10K pace, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Tune to your fitness.
• Tips: treat the first 2 km as a tempo build, use the terrain (climbs and descents) as part of the workout, and keep around 90-second easy jogs between reps.

Workout

15-minute easy warm-up, then:

1. 2 km at around 5:30-5:40 mi (half-marathon pace). Like a tempo build.
2. 1 km at around 5:20-5:30 mi (10K effort). Hard but controlled.
3. Repeat for 3 x 2 km and 6 x 1 km, 12 km total.
4. 90-second easy jog between reps.
5. Cool-down as desired.

In km: around 3:26-3:32/km for the 2 km repeats and around 3:12-3:18/km for the 1 km repeats.

Closing note

Run the session, watch how your body responds, and adjust paces in the Pacing app. The same interval tactics apply at shorter distances too; see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

References

• ANOTHER FAILURE - 7 Weeks Until London Marathon 2024 - YouTube (YouTube Video)