Half Marathon Training Week 1/16 | Interval Session | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “Half Marathon Training Week 1/16 | Interval Session” 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

VO₂‑max interval session: 200 m repeats with alternating rest distances (200 m run / 200 m rest, 200 m run / 400 m rest, 400 m run / 200 m rest) – one cycle, repeated four times.
Progressive pacing for the 200 m repeats (starting around 2:38 min/mi, dropping to 2:35 min/mi) and steady 400 m repeats (starting around 4:20 min/mi, finishing around 4:13 min/mi).
Weekly structure: easy run (6.5 mi) on Monday, rest Wednesday, easy Thursday, interval Friday, easy Saturday, and a long run on Thursday (adjusted due to a race). Running five days a week in week 1.
Practical tips: let your watch cue the intervals so you don’t have to watch time; keep the pace sustainable – drop the pace if you feel you’re over‑reaching; use fruit (apples) or a light porridge for pre‑run fuel.
Recovery nutrition: two apples pre‑run worked for him; add a bowl of porridge if you need more calories.

Workout Example

Warm‑up: 2 mi easy jog

Repeat 4×:
  1. 200 m @ ~2:38 min/mi, 200 m jog recovery
  2. 200 m @ ~2:35 min/mi, 400 m jog recovery
  3. 400 m @ ~4:20 min/mi, 200 m jog recovery

Cool‑down: 2.2 mi easy jog

All distances are in miles (the video is UK‑based).

Closing Note

Give this interval session a try this week, adjusting the paces to fit your own fitness level in the Pacing app. Remember, week 1 is about building a solid base—don’t rush. Have fun, stay consistent, and enjoy the progress! 🚀