FAST Long Run Workout For Half Marathon Training (BRUTAL) - YouTube - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of “FAST Long Run Workout For Half Marathon Training (BRUTAL)” 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:

The session combines a 30‑minute easy run, 10 × 3‑minute “on” intervals at roughly half‑marathon pace with 3‑minute easy “off” (float) periods, and a 15‑minute cool‑down, totalling about 1 h 45 min.
“On” efforts are hard but not all‑out, aiming for ~5:28 min per mile (≈8:48 min/km) – just a bit faster than goal half‑marathon pace.
“Off” floats should be steady, around 7:02 min per mile (≈11:15 min/km), keeping the heart rate up while recovering.
The workout is designed for hilly, windy coastal terrain, but can be done on any loop.

Workout Example:

30 min easy jog.
10 × {3 min @ ~5:28 / mi (≈8:48 / km) → 3 min easy @ ~7:02 / mi (≈11:15 / km)}.
15 min easy cool‑down. Total ≈ 1 h 45 min. Adjust the “on” pace to be ~10 % faster than your target half‑marathon pace and keep the “off” pace steady.

Closing Note: Give this fast, brutal long‑run a go and tweak the paces to fit your own speed using the Pacing app. Have fun, stay safe, and keep stacking those miles!