Half Marathon Training Week 8/16 | 6 x 1k Reps & Training Update | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Half Marathon Training Week 8/16 | 6 x 1k Reps & Training Update 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:

You’re now in Phase 3 of a 16‑week half‑marathon plan – the focus shifts from short, fast intervals to longer, endurance‑building reps.
The Tuesday night session featured 6 × 1 km repeats with 3 minutes of standing rest between each effort, run in heavy rain and wind to simulate tough race‑day conditions.
Even though the weather was brutal, the runner kept the effort consistent, aiming for roughly 5:40–5:55 per km (around 8:45–9:20 per mile) on the easier reps and accepting slower paces on the hardest ones.
Practical tip: If a run gets knocked‑out by time constraints, a 30‑minute easy spin on an exercise bike can keep the aerobic load without over‑loading the legs.

Workout Example:

Warm‑up 10‑15 min easy jog
6 × 1 km at a hard but sustainable effort (target ~5:45/km). After each 1 km, stand for 3 min (walk or easy jog) to recover.
Cool‑down 10 min easy jog Adjust the pace to match your current fitness – aim for a effort you could hold for about 6‑7 minutes per km.

Closing Note: Give those 1 km reps a go this week, even if the weather isn’t perfect. Feel free to tweak the paces in the Pacing app to suit your own training level, and keep building that endurance base for a strong half‑marathon finish. Happy running!