Flat Course Speed Session
Workout - Flat Course Speed Session
- 5min @ 9'20''/mi
- 8 lots of:
- 400m @ 7'55''/mi
- 2min rest
- 5min @ 9'20''/mi
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Here’s a breakdown of “Race Announcement for September Half Marathon” from The FOD Runner. Watch the full video for context. The key workout is below.
Key points
- The race is the Swindon Half Marathon, a flat course with one small hill near the end. Good for a fast attempt.
- The race-week plan includes recovery, a short speed session, and a long run at a comfortable marathon-pace effort.
- Strength gets heavy emphasis: glute and hamstring work (leg press, walking lunges with 5 kg weights, and especially reverse walking lunges) to fix a known weak point.
Workout example
- Wednesday: easy 6 mi at ~9:30-10:00 min/mi.
- Thursday: 8 × 400 m. Target about 2 seconds per mile faster than your baseline 400 m time (e.g., if 400 m usually takes 2:00, aim for ~1:58). 1-2 min recovery between reps.
- Friday: strength session, leg press, walking lunges (5 kg in each hand), and reverse walking lunges (3 × 12 each leg) for hamstrings and stability.
- Saturday (race day): solid, controlled effort on the flat course. No time goal, just a strong race.
- Sunday: long run 15-16 mi at 8:13 min/mi, steady effort.
Closing note: try this week’s workout. Adjust paces in the Pacing app to your fitness.