Confidence-Boosting Mile

Workout - Confidence-Boosting Mile

• 0.0mi @ 9'30''/mi
• 0.0mi @ 6'35''/mi
• 0.0mi @ 10'00''/mi

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Intro

The FOD Runner’s video Half Marathon Training Week 17/16 | Newport Half Marathon IS BACK ON! walks through a good session. Below are the main takeaways so you can run it today. Watch the full video for context.

Key points

• After a glute injury, the coach recommends a rest-to-run progression: easy run first, then a brisk mile for confidence, then a longer easy run to rebuild volume.
• The fast mile (around 6:35 min/mile, uphill) builds confidence and lets you sample half-marathon pace without overdoing it.
• The week includes a 13-mile easy long run, a 6-mile easy run Monday, and a 2 × 2-mile (4-mile) half-marathon-pace workout on Tuesday.
• Keep recovery runs relaxed. The fast mile is where you test readiness.

Workout example

Today’s session

1. Warm-up: 2–3 mi easy jog.
2. Fast mile: 1 mile at around 6:35 min/mile uphill. Push hard, but keep it short.
3. Long run: 13 mi at a comfortable, conversational pace. Time on feet over speed.
4. Upcoming Tuesday: 2 × 2 mi at half-marathon goal pace (around 12:20–12:40 min/mi), 4 mi of hard work total.

Tips

• After injury: full day off, then easy run before adding the fast mile.
• Use the fast mile as a confidence builder and fitness check.
• Long run easy. Mileage, not speed.
• Adjust the workout in the Pacing app to your target race pace.

Closing note

Layer in an easy run, a fast mile, and a short half-marathon-pace segment this week. Adjust distances and paces in the Pacing app to your fitness.

References

• Half Marathon Training Week 17/16 | Newport Half Marathon IS BACK ON! | FOD Runner - YouTube (YouTube Video)