Half Marathon Simulation Long Run

Workout - Half Marathon Simulation Long Run

• 30min @ 6'00''/km
• 10 lots of:
  • 3min @ 3'24''/km
  • 3min @ 4'22''/km
• 15min @ 7'00''/km

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Intro: The FOD Runner’s “FAST Long Run Workout For Half Marathon Training (BRUTAL)” is a useful long-run workout. Here’s how to get started. Watch the full video for the rest.

Key points:

• 1 hour 45 minute session: 30-min easy run, then 10 x 3-min hard at half-marathon pace with 3-min steady float recovery, finishing with a 15-min cool-down.
• Target on efforts around 5:28 min per mile (around 8:48 min/km), about 10% faster than your half-marathon goal pace.
• Keep off floats at around 7:02 min per mile (around 11:15 min/km).
• Designed for coastal hills and wind, but works on any terrain loop.

Workout example:

1. Easy jog for 30 minutes.
2. 10 reps: 3 min hard at around 5:28/mi (around 8:48/km), then 3 min easy at around 7:02/mi (around 11:15/km).
3. 15-min easy cool-down.

Total time around 1 h 45 min. Adjust on pace to about 10% faster than your half-marathon goal and keep off pace steady.

Closing note: Try this long run and dial in paces with the Pacing app.

References

• FAST Long Run Workout For Half Marathon Training (BRUTAL) - YouTube (YouTube Video)