Half Marathon Effort Long Run

Workout - Half Marathon Effort Long Run

• 60min @ 7'30''/mi
• 4 lots of:
  • 10min @ 6'00''/mi
  • 2min @ 7'30''/mi
• 12min @ 7'30''/mi

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Intro: Here’s a breakdown of Half Marathon Efforts In A Long Run Workout from The FOD Runner. Watch the full video for the details. Below is the structure so you can run this session this week.

Key points:

• An aerobic base (60-minute easy run) followed by four 10-minute half-marathon-pace intervals with short recovery jogs.
• On trails, use grade-adjusted pace. Target 6:00 min/mile on flat ground, then 6:15–6:20 min/mile on steeper terrain.
• Focus on breath, posture, and perceived effort. Check the watch after each interval, not during.

Workout example:

1. Warm‑up: 60 min easy running at a conversational pace.
2. Main set: 4 × 10 min at half‑marathon effort.
   • Target pace: 6:00 min/mile on flat ground; 6:15–6:20 min/mile on trails.
   • Rest: 2 min easy jog or walk between each block.
3. Cool‑down: easy jog or walk.

Tips:

• Use interval mode on your watch so effort stays the focus. Check the split after each block.
• Match pace to the ground. Don’t force a 6-minute mile up a hill.
• Stay loose, focus on breath and form. It should feel hard but manageable.

Closing note: Try this long run this week, adjust paces to your fitness, and add it to the Pacing app.

References

• Half Marathon Efforts In A Long Run Workout | FOD Runner - YouTube (YouTube Video)