Half Marathon Efforts In A Long Run Workout | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Half Marathon Efforts In A Long Run Workout 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 workout combines a solid aerobic base (60‑minute easy run) with four 10‑minute intervals at half‑marathon pace, followed by short recovery periods.
On trails, use a grade‑adjusted pace (e.g., aiming for a flat 6:00 min/mile but adjusting to about 6:15‑6:20 min/mile on hills).
Focus on breathing, form, and feeling the effort rather than constantly checking the watch; use the watch only to confirm interval times after each segment.

Workout Example:

Warm‑up: 60 minutes easy running (comfortable conversational pace).
Main set: 4 × 10 minutes at half‑marathon effort.
- Pace: aim for a 6:00 min/mile target on flat ground; on trails aim for a grade‑adjusted pace around 6:15–6:20 min/mile (adjust for hills).
- Recovery: 2 minutes easy jog or walk between each 10‑minute effort.
Cool‑down: Finish with an easy jog or walk as needed.

Practical Tips:

Set your watch to interval mode so you can focus on effort; you’ll see the final time after each 10‑minute block.
Keep the effort realistic for trail conditions – don’t force a flat 6‑minute mile if the terrain is hilly.
Stay relaxed, focus on breathing and form; let the effort feel “hard but sustainable.”

Closing Note: Give this half‑marathon effort long run a try this week, adjust the paces to match your own recent training, and feel free to customize it in the Pacing app. Happy running! 🚀