Biggest Week Speed Sharpeners
Workout - Biggest Week Speed Sharpeners
- 15min @ 10'00''/mi
- 6 lots of:
- 200m @ 5'40''/mi
- 2min 30s rest
- 12min @ 11'00''/mi
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Intro: A look at Half Marathon Training Week 4 – The Biggest Week Of The Plan from The FOD Runner. Below are the essential workouts so you can apply them. For the full breakdown, watch the video.
Key points:
- Mileage and intensity both go up this week, with the longest run on Sunday.
- The week mixes staples: easy runs, a 20-minute tempo, 200-meter repeats, and a long hill run.
- Keep easy runs at low intensity (target HR around 129, paces around 8:10 min/mile) to build aerobic capacity without burnout.
- The long hill run needs proper fueling and a solid breakfast like oatmeal.
Workout example:
- Monday: easy 8–9 mile run at around 8:10 min/mile, HR near 129.
- Tuesday: 20-minute tempo on rolling terrain. Hold steady effort, not a target pace. For more, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Wednesday: 7–8 miles easy at a comfortable pace.
- Thursday: 6 × 200m on flat ground at around 5:40–5:50 min/mile (around 5s per 200m) with full rest between. For more on these, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Friday: cross-training or gym, light, focused on strength that supports running.
- Saturday: rest, or a gentle 1–2 mile active recovery.
- Sunday: 15–17 mile hill run on tough ground like the Malverns, mixing steady-paced sections with hard climbs. No hills? Swap for a long run with a marathon-pace segment.
Tips:
- Warm up and cool down every run. Helps recovery and reduces injury risk.
- Keep HR down on easy days. It protects recovery and keeps you fresh for hard efforts.
- Record your runs with a watch or the Pacing app. Tracking lets you adjust. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Closing note: Try this week’s plan and adjust distances and paces to your fitness.