Half Marathon Training Week 9/16 | Threshold Workout | FOD Runner - The FOD Runner

Intro: This is a quick summary of Half Marathon Training Week 9/16 | Threshold Workout 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:

• The session is a threshold run designed to keep you just below lactate‑threshold, not a VO₂‑max effort.
• Keep heart rate in the 170‑174 bpm zone for consistency.
• Warm‑up and cool‑down are essential: about 3.5 mi total (3 mi easy + 0.5 mi easy) for warm‑up and 2.5 mi easy for cool‑down.
• On trails the terrain will vary, so focus on effort rather than exact pace; aim for roughly 6:20 / mi on flat sections.

Workout Example:

1. Warm‑up: 3 mi easy (plus 0.5 mi easy) – stay relaxed, HR < 150 bpm.
2. Threshold Set:
   • Run 2 mi at threshold effort (≈6:14 – 6:20 / mi), then 2 min jog/recovery.
   • Run 1 mi at threshold, then 1 min jog.
   • Run another 1 mi at threshold, then 1 min jog.
3. Cool‑down: 2.5 mi easy, bring HR back down. Maintain a steady heart rate around 172 bpm during the threshold miles; if it spikes above 176 bpm, back off a little.

Practical Tips:

• Use a heart‑rate monitor to stay in the 170‑174 bpm window.
• On hills, let the effort rise naturally but keep the HR ceiling in mind.
• If you’re on roads, aim for a consistent 6:20 / mi; on trails, let the terrain dictate a slightly slower pace.
• Keep the recovery jogs truly easy—focus on breathing and resetting your HR.

Closing Note: Try this threshold workout today and feel free to adjust the paces to match your own fitness using the Pacing app. You’ll keep your training progressive while staying safe. Enjoy the run and keep crushing those half‑marathon goals!

References

• Half Marathon Training Week 9/16 | Threshold Workout | FOD Runner - YouTube (YouTube Video)

Workout - Week 9 Threshold Miles

• 5.6km @ 9'00''/mi
• 3.2km @ 6'20''/mi
• 2min rest
• 1.6km @ 6'20''/mi
• 1min rest
• 1.6km @ 6'20''/mi
• 4.0km @ 9'30''/mi

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