UPCOMING Half Marathon Training - THINGS YOU NEED TO KNOW | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of UPCOMING Half Marathon Training – THINGS YOU NEED TO KNOW 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

Recovery week first – start with easy, low‑impact runs to let your body reset before the 18‑week block.
Mix up routes – run a different course each day (trail, park, road) to keep the mind fresh and work varied terrain.
Ditch the watch for a week; focus on breathing and effort rather than pace or zones.
The block will be 5 days a week (Mon‑Tue, Thu‑Fri, Sat long run) with a rest on Wednesday and Sunday.
Goal mileage will ramp up to ~60 mi (≈96 km) per week, beginning around 50‑55 mi (≈80‑88 km).
Flat trails will be used for speed sessions; mild hills for moderate runs; avoid big hills early on.
Tune‑up races are scheduled (June, July, September, October) to test speed without over‑loading the block.

Workout Example

Easy‑Week Trail Speed Session (run without a watch, use perceived effort):

- Warm‑up: 10 min easy on flat trail
- Main set: 5 × 800 m (or ~0.5 mi) at 5K‑race effort, jog 400 m recovery between reps
- Cool‑down: 10 min easy, enjoy the scenery

Optional variation: a 3‑mi uphill followed by 3‑mi downhill run (as Andy did) to build strength and confidence on rolling terrain.

While this particular workout focuses on perceived effort, you’ll need to dial in your specific paces for the main training block. To translate terms like “5K-race effort” into concrete numbers, it’s essential to understand your current fitness level. A great way to do this is by Mastering VDOT: Precise Pace Planning and Adaptive Coaching for Faster Runs, which will help you set the right intensity for every workout.

Closing Note

Give the route‑mixing and watch‑free approach a try this week, and feel free to tailor the paces to your own fitness using the Pacing app. You’ll be ready to jump into the 18‑week half‑marathon plan feeling refreshed and motivated. Happy running