How FAST Can I Run A Half Marathon? Training Series INTRO - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of How FAST Can I Run A Half Marathon? Training Series INTRO 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

Andy is kicking off a 12‑week half‑marathon block after a 10K speed phase; volume will rise to ~45‑50 mi per week.
The core training idea is to extend tempo efforts and shorten recoveries so you can hold a steady half‑marathon pace longer.
Controlling pace is crucial – don’t start a tempo too fast; aim for a comfortable 5:30‑5:40 min/mi (≈8:50‑9:00 min/km).
Repetitions are short (400 m) with 60‑second rests, focusing on effort, not raw speed.

Workout Example (the “Fitness Test” Andy shows):

6‑minute tempo run – target 5:30‑5:40 min/mi (≈8:50‑9:00 min/km).
4 × 400 m repeats – each ~75 seconds, 60 seconds rest between repeats. Keep the 400 m effort easy enough to finish all four (think “survival” pace, not all‑out sprint).
6‑minute tempo run – same target pace as the first tempo. Tip: Start the first tempo a bit slower (5:34‑5:36) and settle into the target pace; if you feel you’re too quick, back off to stay in the 5:30‑5:40 range.

Practical Take‑aways

Pace control: Use a watch or the Pacing app to set a target minute‑per‑mile (or km) and stick to it, especially on the first half of the tempo.
Recovery management: Keep the rest between repeats short (≈60 s) to train your ability to hold effort with minimal downtime.
Volume awareness: Even if you’re busy, aim for a weekly mileage that gradually climbs; the plan will add longer runs as you progress.

Closing Note: Try this tempo + 400 m repeat session today, adjusting the paces to fit your current fitness. You can easily customize the paces in the Pacing app to match your own goals. Keep an eye on your effort, stay consistent, and enjoy the journey toward a faster half‑marathon!