My Half Marathon Tips For A PB In 2019 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro This is a quick summary of My Half Marathon Tips For A PB In 2019 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

Two-week taper before the race to arrive fresh and rested.
Shed a few pounds (≈3–4 lb) during the taper for a lighter race-day feel.
Four core workouts: The plan centres on four key sessions: mile repeats with 1-min standing rest, progression runs, threshold runs at a “comfortably uncomfortable” pace, and longer progression runs. Incorporating speed work like this is crucial, and you can learn more by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The endurance-focused threshold and progression runs build the stamina needed for 13.1 miles, using similar principles found in shorter distance training like Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Race-day nutrition: Take a gel between 50–55 min (around 9 mi) to avoid hitting the wall; practice fueling in training.
Mental rehearsal: Visualise the race, trust your form and breathing, and use race-day confidence as a performance boost.

Workout Example

Mile Repeats – 6 × 1 mi at 5-second faster than race pace, 1 min standing rest between each repeat. This classic session is a powerful way to improve your speed and VO₂ max. For more ideas on how to use intervals to get faster, check out our proven strategies for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Progression Run – 8 km total: start at 7:30 /mi, drop to 6:30 /mi by the final 2 km, 3 min jog recovery after each 2 km segment.
Threshold Run – 10 km at a steady “comfortably uncomfortable” effort (≈80 % max HR), no breaks.
Fuel – Take a gel at ~9 mi (≈55 min) and sip water every 15 min.

Closing Note Try these tips and workouts on your next half-marathon, and feel free to adjust paces in the Pacing app to match your own fitness. You’ll be ready to chase that PB – and don’t forget to watch the full video for the complete story