Half Marathon Training Week 4/16 | Mile Repeats | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “Half Marathon Training Week 4/16 | 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 watch the full video for all the details.

Key Points

Week 4 marks a quarter of the plan and ramps up the difficulty with hill‑focused mile repeats.
The workout uses a mix of 200‑meter bursts and five 1‑mile repeats (3 uphill, 2 downhill) to sharpen threshold pace.
Andy stresses running “by feel” and using uphill sections to keep the effort in check, aiming for 6:00‑6:20 min/mi on ups and 5:50‑6:00 min/mi on downs.
He also highlights the importance of cadence (target ~180 spm) and stride length for efficiency.

Workout Example

Warm‑up: 2 mi easy (any comfortable pace).
Pre‑work 200 m: 2 × 200 m at ~40 seconds each (focus on quick, short effort).
Mile Repeats (5 total):
- 3 uphill reps – aim for 6:00‑6:20 min/mi (≈6:10 ideal).
- 2 downhill reps – aim for 5:50‑6:00 min/mi.
- Keep the effort consistent; use the hill to control speed rather than sprinting.
Post‑work 200 m: 2 × 200 m at 37‑39 seconds each.
Cooldown: 2 mi easy.

Total distance: 10 mi (including warm‑up and cooldown).

Practical Tips

Turn the watch “inside‑out” (i.e., use feel rather than constant watch checking).
Keep your cadence around 180 spm; work on 200‑m repeats to boost leg turnover.
Adjust the mile‑repeat pace to your own threshold; the numbers above are examples for a runner targeting a sub‑1:30 half‑marathon.

Closing Note

Give this hill‑focused mile repeat workout a try this week, tweak the paces to match your own threshold in the Pacing app, and enjoy the boost in speed and cadence. Keep moving forward and happy training!