Race Announcement For September Half Marathon | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of Race Announcement For September Half Marathon 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 upcoming race is the Swindon Half Marathon, a relatively flat course with only one small hill near the end – perfect for a fast, flat half‑marathon attempt.
The training week leading up to the race focuses on recovery, a short speed session, and a long run at a comfortable marathon‑pace effort.
Strength work is emphasized: glute and hamstring work (leg press, walking lunges with 5 kg weights, and especially reverse walking lunges) to address a known weakness.

Workout Example

Wednesday: Easy run, 6 mi at an easy pace (around 9:30‑10:00 min/mi).
Thursday: 8 × 400 m intervals. Aim for a pace roughly 2 seconds per mile faster than your usual 400 m pace (e.g., if you usually run 400 m at 2:00 min/400 m, target around 1:58 min/400 m). Take a short recovery (1‑2 min) between repeats.
Friday: Strength session – leg press, walking lunges (5 kg in each hand), and reverse walking lunges (3 × 12 reps each leg) to strengthen hamstrings and improve stability.
Saturday (Race Day): Aim for a solid, controlled effort on the flat course; no time goal, just “run a strong race”.
Sunday: Long run 15‑16 mi at 8:13 min/mi pace, focusing on steady effort and recovery.

Closing Note Give this week’s plan a go and tweak the paces to match your own fitness level using the Pacing app. Good luck on the flat course—run strong, enjoy the race, and feel free to customise the workout to suit your own paces in the Pacing app! 🚀