Half Marathon Training Week 3/16 | Injury Management | FOD Runner - The FOD Runner

Quick Summary

This is a quick summary of Half Marathon Training Week 3/16 | Injury Management 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

• Functional injury focus: Andy discovered his back spasm was caused by a lack of core/oblique stability, leading to excessive rocking of the hips while running.
• Immediate action: Contacted an NKT (Neuro‑Kinetic Therapy) specialist, did targeted functional exercises, and stretched the hip/TF‑L muscles to re‑activate the proper muscle chain.
• Training adjustment: After the fix, he kept the session but reduced overall weekly mileage (4 runs instead of 5) and added light stretching/cool‑downs to protect the hip and lower back.
• Terrain mix: He alternates trail and tarmac work to keep the body adaptable.

Workout Example (Week 3 Session)

• Format: Repeats of 200 m and 400 m intervals, alternating on/off periods. This structure is a powerful way to build speed and endurance, and you can dive deeper into the methodology by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Structure:
  • 200 m @ ~39 sec → 200 m easy jog/recovery
  • 200 m @ ~36 sec → 200 m recovery
  • 400 m @ ~1:13 min → 200 m recovery
  • Repeat the above block 4 times (total 8 × 200 m + 4 × 400 m).
• Pacing tip: Use your recent 5K or interval pace as a guide; Andy’s 200 m times were ~36‑39 sec, and his 400 m was ~1:13 min. If you’re looking to sharpen that benchmark, check out these Proven Interval Strategies to Cut Minutes off Your 5K Time. Adjust the effort to stay comfortable and avoid aggravating the hip.
• Cool‑down: ~1 mile easy walk to work, plus a 2‑mile easy jog and thorough hip/low‑back stretching.

Practical Take‑aways

1. Listen to pain: If a niggle spikes, stop, assess, and seek a specialist (NKT, physio, etc.) quickly.
2. Activate core/obliques: Include side‑plank, bird‑dog, and hip‑hinge drills in your warm‑up to prevent rocking.
3. Keep sessions short but quality: Reduce weekly volume when recovering, but maintain intensity with controlled intervals. This principle of balancing volume and intensity is crucial not just for injury recovery but also for peak performance in shorter races. For example, the same focus on high-quality sessions is key when Mastering the 10K.
4. Mix surfaces: Trails help build stability; tarmac sharpens speed. Rotate them weekly.
5. Post‑run mobility: Light hip, TF‑L, and lower‑back stretches keep the chain loose and ready for the next run.

Closing Note

Give this injury‑aware interval session a go, tweaking the paces to match your own fitness in the Pacing app. Remember, quick action and core stability are the keys to staying on track. Happy running, and stay injury‑free! 🚀

References

• Half Marathon Training Week 3/16 | Injury Management | FOD Runner - YouTube (YouTube Video)

Workout - Andy's Resilient Speed Workout

• 10min @ 6'00''/km
• 4 lots of:
  • 200m @ 3'15''/km
  • 200m @ 5'30''/km
  • 200m @ 3'00''/km
  • 200m @ 5'30''/km
  • 400m @ 3'05''/km
  • 200m @ 5'30''/km
• 10min @ 6'00''/km

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