SMASH YOUR HALF MARMARON PB By Running Faster For Longer (6 WORKOUTS) - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of SMASH YOUR HALF MARATHON PB By Running Faster For Longer (6 WORKOUTS) 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

Six workout types cover the whole speed‑endurance spectrum: threshold K‑reps, timed intervals, split (tempo + fast) sessions, goal‑pace miles, over/under intervals, and tune‑up races.
Early weeks focus on faster‑than‑target‑pace and threshold work; mid‑block you tighten paces and add goal‑pace miles; the final weeks sharpen with shorter, faster intervals.
Recovery intervals shrink (2 min → 90 s → 60 s) as you get stronger, and you can run the intervals on road, concrete, or trails for extra variety.
Practical tip: treat the over/under session as a “float” – keep the effort steady, not an easy jog, and gradually increase the on‑time while tightening the off‑time.

Workout Example (you can adapt distances/paces to your own training):

Threshold K‑Reps – 4 × 1 mi at ~10 K effort (≈ 10‑second faster than half‑marathon target) with 2 min jog recovery.
Timed Intervals – 1 min, 2 min, 3 min reps (or 90 s) on trails; repeat 5‑8 times; recover equal time.
Split Session – 10‑12 min easy tempo at marathon pace, then 5 × 1 min fast intervals (≈ 5 K race pace) with 90 s recovery.
Goal‑Pace Miles – 8 mi total, broken into 2 × 4 mi or 4 × 2 mi at target half‑marathon pace; recover 60‑90 s.
Over/Under – 5 × 3 min “over” (10 % faster than goal) followed by 3 min “under” (10 % slower); keep a steady float, then progress to 10 × 4 min over / 2 min under.
Tune‑Up Race – schedule a 5‑10 k race 2‑3 weeks before the target half‑marathon; use it to practice pacing, fueling and race‑day mindset.

Closing Note: Try one of these sessions today and feel free to customize the paces and intervals in the Pacing app to match your own goals. You’ll be building the speed and confidence you need to smash that half‑marathon PB – and don’t forget to watch the full video for the complete plan and extra tips!