Half Marathon Training Week 17/16 | Newport Half Marathon IS BACK ON! | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Half Marathon Training Week 17/16 | Newport Half Marathon IS BACK ON! 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

After a glute injury, the coach emphasizes a rest‑to‑run approach: a short easy run, a fast‑paced mile for confidence, then a longer easy run to rebuild mileage.
Fast mile (6:35 min/mile on a hill) is used as a confidence booster and to test half‑marathon‑pace effort without over‑training.
Upcoming week includes a 13‑mile easy long run, a 6‑mile easy run the following Monday, and a 2 × 2‑mile (4‑mile) half‑marathon‑pace workout on Tuesday.
Keep the pace easy for recovery runs; use the fast mile to gauge form and mental readiness.

Workout Example

Today’s Session

Warm‑up: Easy jog for about 2‑3 mi (easy pace).
Fast Mile: 1 mile at ~6:35 min/mile on a hill (hard effort, but short enough to stay comfortable).
Long Run: 13 mi at a relaxed, conversational pace (focus on time on feet, not speed).
Upcoming Tuesday: 2 × 2 mi at half‑marathon target pace (around 12:20‑12:40 min/mi). Total 4 mi of quality work.

Practical Tips

Rest after injury: take a full day off, then resume with an easy run before adding a fast mile.
Use a fast mile as a mental and physical confidence boost.
Keep the long run easy; aim for mileage, not speed.
Adjust the paces in the Pacing app to match your own target race pace.

Closing Note

Give this mix of easy runs, a quick fast mile, and a short half‑marathon‑pace workout a try this week, and feel free to tweak the distances or paces in the Pacing app to suit your own fitness level. Good luck and enjoy the Newport Half Marathon! 🚀