Half Marathon Training Week 4 - The Biggest Week Of The Plan | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: We’re breaking down “Half Marathon Training Week 4 – The Biggest Week Of The Plan” from The FOD Runner. It’s a fantastic look at a pivotal week of training, and we’ve summarized the key workouts and principles so you can put them into practice. For all the nuanced details, be sure to check out the full video.

Key Points:

This week is all about ramping up mileage and intensity, culminating in the longest long-run of the entire training block.
The training philosophy is built on a mix of core methods: easy steady-state runs, a challenging 20-minute tempo, short 200-m speed reps, and a significant hill-focused long run.
The coach emphasizes the importance of low-heart-rate easy runs (HR ≈ 129) and keeping paces relaxed (around 8:10 / mile) to build a strong aerobic base without burning out.
For the demanding long hill session, proper nutrition and early-morning fueling (like porridge) are highlighted as non-negotiable for peak performance.

Workout Example:

Monday: Easy run of 8–9 miles at ~8:10 / mile pace, keeping your heart rate around 129.
Tuesday: A 20-minute tempo run on undulating trails. The focus is on sustained, easy effort rather than a specific pace. This kind of workout is fantastic for building the endurance needed for longer races, a core principle in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Wednesday: Easy recovery run of 7–8 miles at a relaxed pace to let your body adapt.
Thursday: 6 × 200 m repeats on a flat surface. Aim for a quick pace (~5:40–5:50 per mile, which is just under 5-second per 200 m) with full recovery between reps. These sharp, fast intervals are a great way to boost leg speed, a strategy often used for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Friday: Gym or cross-training day. Focus on light strength work to support your running.
Saturday: Rest day or an optional short 1–2 mile easy jog.
Sunday: The big one—a long hill run. Target 15–17 miles on challenging terrain like the Malvern hills, mixing steady efforts with short, powerful climbs. If hills aren’t accessible, you can replace this with a long run that includes a marathon-pace segment.

Practical Tips:

Always start each run with a brief warm-up and finish with a cool-down to aid recovery and prevent injury.
On easy days, be disciplined about keeping your heart rate low. This protects your recovery and ensures you have energy for the hard sessions.
Use a simple watch or the Pacing app to log your sessions. Properly tracking your efforts is key to getting the most out of your workouts, a concept we dive into in our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Closing Note: Give this week’s training mix a try, but don’t be afraid to tweak the distances and paces to fit your current fitness level. Watch your endurance grow, have fun on the hills, and enjoy the progress—your next race will thank you! 🚀