Half Marathon Fitness Test
Workout - Half Marathon Fitness Test
- 5min @ 9'00''/mi
- 6min @ 5'35''/mi
- 2min @ 6'30''/km
- 4 lots of:
- 400m @ 1'58''/km
- 1min rest
- 2min @ 6'30''/km
- 6min @ 5'35''/mi
- 5min @ 9'00''/mi
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Wondering how to run a faster half marathon? The FOD Runner posted How FAST Can I Run A Half Marathon? Training Series INTRO. Packed with workouts. The key takeaways are below so you can head out and try the session today. The full video has more context.
Key points:
- Andy begins a 12-week half-marathon block after a 10K speed block, ramping weekly volume to roughly 45 to 50 miles.
- The strategy: lengthen tempo segments while cutting recovery between them. The body learns to hold half-marathon pace without breaking down.
- Pace discipline matters. Don’t run the tempo hard from the gun. Target 5:30 to 5:40 min/mi (≈8:50 to 9:00 min/km).
- Repeats are short (400 m) with 60-second rest windows. Steady effort over all-out pace.
Workout example (the “fitness test” Andy demonstrates):
- 6-minute tempo run. Target 5:30 to 5:40 min/mi (≈8:50 to 9:00 min/km).
- 4 × 400 m repeats. Each ~75 seconds. 60 seconds rest between repeats. Run controlled. You should finish all four feeling fresh, not hammered.
- Final 6-minute tempo. Same target pace as the first (5:30 to 5:40 min/mi).
Tip: start the opening tempo a touch conservatively (5:34 to 5:36), then settle into the target. If it feels rushed, ease back into the 5:30 to 5:40 window.
Practical takeaways:
- Pace management: strap on a watch or open the Pacing app to lock in target min/mi (or km), especially in the first half of each tempo.
- Recovery windows: short rest (≈60 s) between repeats trains you to sustain hard work without much breathing room.
- Building volume: steady weekly mileage growth. The program layers in longer runs as weeks pass.
Closing note: try this tempo-and-repeats workout today. Scale paces to your current fitness. The Pacing app lets you tweak targets to match your goals.