Half-Marathon Week 1: VO₂ Max Intervals

Workout - Half-Marathon Week 1: VO₂ Max Intervals

• 3.2km @ 8'00''/mi
• 4 lots of:
  • 200m @ 2'38''/mi
  • 1min rest
  • 200m @ 2'35''/mi
  • 2min rest
  • 400m @ 4'20''/mi
  • 1min rest
• 3.5km @ 8'00''/mi

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Intro

A guide to Half Marathon Training Week 1/16 | Interval Session from The FOD Runner. Watch the full video for the pacing guidance.

Key points

• VO₂-max interval session: 200m repeats with changing recovery (200m hard / 200m easy, 200m hard / 400m easy, 400m hard / 200m easy). One sequence, four times through.
• Pacing progression: 200m reps start around 2:38 min/mi and drop to 2:35 min/mi; 400m segments start near 4:20 min/mi and end around 4:13 min/mi.
• Weekly schedule: easy 6.5 mi Monday, rest Wednesday, easy Thursday, intervals Friday, easy Saturday, plus a long run Thursday (date-adjusted for a race). Five running days in week 1.
• Tips: have your watch call the intervals instead of looking at it. Hold a sustainable pace, slow down if you’re overcooking it. Fuel with fruit (apples) or light porridge before.
• Two apples worked well as a pre-run meal. Add porridge if you need more calories.

Workout example

Warm‑up: 2 mi easy jog

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

Cool‑down: 2.2 mi easy jog

Distances are in miles (UK video).

Closing note

Run this session and use the Pacing app to set speeds to your fitness. Week 1 is about laying the foundation, so pace yourself.

References

• Half Marathon Training Week 1/16 | Interval Session | FOD Runner - YouTube (YouTube Video)