Half-Marathon Pace Endurance Builder

Workout - Half-Marathon Pace Endurance Builder

• 60min @ 6'13''/km
• 4 lots of:
  • 15min @ 4'02''/km
  • 2min rest
• 12min @ 6'13''/km

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Intro

Here’s a breakdown of Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 8 from The FOD Runner. This summary covers the key workout you can tackle this week. Watch the full video for deeper context.

Key points

• The week: Monday’s easy Zone 1 hour, Tuesday’s 7 × 1-mile repeats, a Zone 2 run Wednesday, and Thursday’s 6.9-mile tempo run at 6:31-6:32 min/mi with heart rate in zones 3-4 (peaking near 165 bpm).
• Sunday’s long run is the centerpiece: a 1-hour warm-up, then 4 × 15-minute repeats at half-marathon pace with rolling hills mixed in.
• Expect the hill-heavy reps to feel tougher than last week’s. Mental toughness matters when the legs are working harder.
• Nutrition timing: gel before the warm-up begins, another after the second 15-minute interval.

Workout example

1. Warm-up: 60 minutes easy (Zone 1).
2. Main set: 4 × 15 minutes at half-marathon pace (around 6:30 min/mi), with 2 minutes recovery (jog or walk) between reps. Work some inclines into the effort blocks for leg strength.
3. Cool-down: 10-15 minutes easy jogging.
4. Fuel: gel before the one-hour warm-up and another after the second 15-minute rep.
5. Optional: close out the week with an easy recovery run.

Closing note

Try this session this week and dial in the paces in the Pacing app based on your own half-marathon target.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 8 | FOD Runner - YouTube (YouTube Video)