Half Marathon Fast Finish

Workout - Half Marathon Fast Finish

• 12min 30s @ 9'30''/mi
• 13.7km @ 9'00''/mi
• 2 lots of:
  • 1.6km @ 7'30''/mi
  • 2min 30s @ 10'00''/mi
• 10min @ 9'30''/mi

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Intro

Quick breakdown of The FINAL BIG Training Block In 2023… from The FOD Runner. The full video is worth your time. Here’s what’s pulled out so you can start this training block today.

Key points

• Wrapped up a 10-week 10K cycle with new 5K and 10K PRs, plus a 32-minute 10K effort while staying healthy. The winning formula: keeping weekly effort at 8/10 instead of chasing flawless workouts.
• Next up is a 12-week half-marathon plan designed to take 1-2 minutes off a 75-minute half (aiming for 73-74 min) and build a base for a spring marathon block.
• Injury prevention: three strength sessions a week focused on hips, glutes, and core. Watch how your hips and sciatic area respond, skip double-day sessions.
• Race plan: August and September tune-up races, then the goal half-marathon in late October (with a November backup), plus a few 10K races in November and December.

Workout example (half-marathon block overview)

• Duration: 12 weeks.
• Sample weekly schedule:
  • Mon: 6-mile easy run at conversational pace (Zone 2).
  • Tue: 4-mile tempo run at half-marathon goal pace (about 7:30 per mile).
  • Wed: 45-minute strength session, hips, glutes, and core.
  • Thu: 5-mile easy run plus strides.
  • Fri: rest or light cross-training (cycling or swimming).
  • Sat: 10-12 mile long run at 65-70% effort, finishing with 2-3 miles at goal half-marathon pace.
  • Sun: 4-mile recovery run or cross-training.
• Tune-up races: August 10K, September 10K, then a half-marathon (October or November) to test your speed-endurance.
• Strength notes: track each session and watch for sciatic flare-ups. If certain hip work aggravates your sciatic nerve, dial it back or swap the exercise.

Closing note

Try this 12-week half-marathon block. Dial in the paces in the Pacing app and keep weekly effort steady. You’ll have the speed for a strong half-marathon and the base for a marathon next year.

References

• The FINAL BIG Training Block In 2023 Is… - YouTube (YouTube Video)