Half Marathon Training Week 2/16 | Threshold Session (5 x 1 Mile Repeats) | FOD Runner - The FOD Runner
Intro
This is a quick summary of Half Marathon Training Week 2/16 | Threshold Session (5 x 1 Mile Repeats) 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
- The session targets threshold pace (around 5:45 – 6:00 min/mi) to bridge the gap between a 1:27 hr and a 1:22 hr half‑marathon goal.
- The course isn’t flat: the repeats include 3 downhill and 2 uphill miles to train on varied terrain.
- Keep an eye on form – a dropped head and stooped posture can cause side stitches.
- Use a 1‑minute standing recovery between repeats; this forces you to stay sharp and practice running by feel rather than constantly checking the watch.
Workout Example
| Segment | Distance | Pace (target) | Notes |
|---|---|---|---|
| Warm‑up | 2 mi | Easy, conversational | Prepare legs for hills |
| Repeat 1 | 1 mi (downhill) | ~5:37 (aim 5:45‑6:00) | Start a bit fast, then settle |
| Rest | 1 min standing | – | Keep moving, stay loose |
| Repeat 2 | 1 mi (uphill) | ~5:54 (aim 6:00) | Focus on upright posture |
| Rest | 1 min standing | – | |
| Repeat 3 | 1 mi (downhill) | ~5:40 | Maintain rhythm |
| Rest | 1 min standing | – | |
| Repeat 4 | 1 mi (uphill) | ~6:00+ (adjust if needed) | Watch form, avoid stitches |
| Rest | 1 min standing | – | |
| Repeat 5 | 1 mi (downhill) | ~5:57 | Finish strong, keep technique solid |
| Cool‑down | 2 mi | Easy jog | Recovery |
Total: 9 mi (5 mi of hard work). Adjust the target paces in the Pacing app to match your current fitness – aim for a pace that feels comfortably hard for the threshold zone.
Closing Note
Give this hill‑laden threshold repeat a try this week and notice how your form and pacing improve. Feel free to tweak the intervals or rest length to suit your own schedule, and log the workout in the Pacing app so you can track progress. Keep pushing toward that sub‑1:22 half‑marathon – you’ve got this! 🚀
References
- Half Marathon Training Week 2/16 | Threshold Session (5 x 1 Mile Repeats) | FOD Runner - YouTube (YouTube Video)
Workout - Rolling Threshold Miles
- 0.0mi @ 9'00''/mi
- 5 lots of:
- 0.0mi @ 5'52''/mi
- 1min rest
- 0.0mi @ 9'00''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
