Half Marathon Sharpening Floats

Workout - Half Marathon Sharpening Floats

• 5min @ 7'00''/mi
• 8 lots of:
  • 3min @ 5'25''/mi
  • 1min rest
• 4 lots of:
  • 30s @ 5'17''/mi
  • 1min rest
• 5min @ 7'00''/mi

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This article summarizes “Last Fast Interval Workout Before Cardiff Half Marathon in the Nike ZoomX Streakfly” from The FOD Runner. The video has solid training content worth exploring. The essentials are here so you can run this session immediately. Watch the full video for the execution details.

Key points:

• The session is built around 8 x 3-minute intervals at 5:20-5:30 min/mi with 1-minute easy “floats” between them, followed by 4 x 30-second fast efforts with the same 1-minute recovery pattern.
• Floats (the recovery minutes between reps) should stay at an easy, controlled pace, roughly 7:00 min/mi (around 8:00 min/mi for many athletes). Honest floats preserve the workout’s effectiveness.
• Fast intervals target 5:20-5:30 min/mi. If you feel good, dropping into low 5s is fine, but keep the 1-minute recovery window.
• If you push the reps too hard, 1-minute floats won’t actually recover you. Keep the floats steady and use them as a real break.
• The runner also did a 6 x 1-mile session (5:34, 5:30, 5:29, 5:23, 5:20, 5:15 min/mi) as an alternative. Good option for a longer day without extra volume.

Workout example:

8 x 3-minute intervals at 5:20-5:30 min/mi
   1-minute easy float (about 7:00 min/mi) between each

4 x 30-second fast efforts at 5:15-5:20 min/mi
   1-minute easy float between each

Or the 6-mile version:

6 x 1-mile repeats
   5:34, 5:30, 5:29, 5:23, 5:20, 5:15 min/mi
   1-minute easy recovery between repeats

Closing note: Try this workout before your next race. Adjust the paces up or down in the Pacing app based on how you’re feeling.

References

• LAST FAST Interval Workout BEFORE CARDIFF Half Marathon In The NIKE ZoomX STREAKFLY | FOD Runner - YouTube (YouTube Video)