FINAL BIG WORKOUT (FATIGUED) - ALICANTE Half Marathon Training WEEK TEN - The FOD Runner

This is a quick summary of “FINAL BIG WORKOUT (FATIGUED) – ALICANTE Half Marathon Training WEEK TEN” 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:

• Week 10 of the half‑marathon plan focuses on a big, fatigue‑heavy mid‑week session after back‑to‑back races. The goal is to maintain intensity while recovering.
• The workout is a 10 × (4 min on / 2 min off) hill/tempo interval set, totaling about 40 minutes of quality effort. For a deeper dive into the benefits of this structure, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Target effort pace is roughly 5:40‑5:50 min per mile (average 5:51 / 5:42 per mile for the whole session) – a solid half‑marathon pace range. This type of structured effort is also fundamental when you’re Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Practical tips: keep the “float” (recovery) periods consistent (they’re half the workout), listen to fatigue (adjust intensity if legs feel heavy), and use the COROS/Pace Pro data (effort paces, per‑rep averages) to fine-tune effort.

Workout Example:

Warm‑up: 10‑15 min easy jog

Main set – 10 repeats of:
  • 4 minutes at target effort pace (≈5:40‑5:50 / mile) on a hill/forest trail
  • 2 minutes easy float (recovery jog) – keep the pace steady, no slacking

Cool‑down: 10 min easy jog

*If you’re fatigued, start the first few reps a bit slower (5:50‑5:55) and aim to bring the middle reps into the 5:30‑5:40 range. Finish with the last two reps a little slower if needed – the goal is to keep the effort consistent across the set. This negative-split approach is a powerful technique, whether you’re training for a half-marathon or Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Closing Note: Give this hill‑tempo session a try this week, and feel free to adjust the paces to match your own effort using the Pacing app. You’ll build strength and confidence for race day. Good luck, and enjoy the training! 🚀

References

• FINAL BIG WORKOUT (FATIGUED) - ALICANTE Half Marathon Training WEEK TEN - YouTube (YouTube Video)

Workout - Fatigued Hill Tempo

• 12min @ 9'00''/mi
• 10 lots of:
  • 4min @ 5'45''/mi
  • 2min rest
• 10min @ 9'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/fatigued-hill-tempo-e821b376

Don’t have the app? Copy the reference above,
to import the workout after you install it.