Biggest Week Speed Sharpeners
Workout - Biggest Week Speed Sharpeners
- 15min @ 10'00''/mi
- 6 lots of:
- 200m @ 5'40''/mi
- 2min 30s rest
- 12min @ 11'00''/mi
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Intro: We’re examining “Half Marathon Training Week 4 – The Biggest Week Of The Plan” from The FOD Runner. This video offers solid coaching on a demanding training week, and we’ve pulled together the essential workouts and training concepts so you can apply them to your own plan. For the complete breakdown, watch the full video.
Key Points:
- Mileage and intensity both increase this week, with the week’s longest run coming on Sunday.
- The training combines several staple approaches: easy-paced runs, a taxing 20-minute tempo session, quick 200-meter repeats, and a long run through hilly terrain.
- Easy runs should stay at low intensity (target HR ≈ 129, paces around 8:10 / mile) to build aerobic capacity without burning out.
- The long hill run demands proper fueling and a solid breakfast (like oatmeal) to perform at your best.
Workout Example:
- Monday: An easy 8–9 mile outing at ~8:10 / mile, with HR staying near 129.
- Tuesday: Tempo work across rolling terrain for 20 minutes. Keep the effort steady rather than chasing a particular pace. This style of training develops the stamina required for longer distances—an idea explored in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Wednesday: Seven to eight miles of easy running at a comfortable pace, allowing your body to recover.
- Thursday: Six 200-meter repeats on level ground, targeting ~5:40–5:50 per mile pace (~5 seconds per 200 m) with full rest between efforts. Fast repeats like these strengthen your leg turnover—a technique detailed in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Friday: Cross-training or gym work. Keep it light—focus on strength moves that support your running.
- Saturday: A rest day, or perhaps a gentle 1–2 mile run if you prefer active recovery.
- Sunday: Your longest workout of the week—a 15–17 mile hill run on tough ground like the Malvern hills, mixing steady-paced sections with intense climbs. No hills available? Swap it for a long run that includes a marathon-pace segment.
Practical Tips:
- Begin every run with a short warm-up and finish with a cool-down—this supports recovery and helps prevent injury.
- Keep your HR down on easy days; this protects your recovery and leaves you fresh for harder efforts.
- Record your runs using a basic watch or the Pacing app. Tracking what you do matters—it’s how you understand your training and get real value from each session, something we cover in our article on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Closing Note: Test out this week’s plan, but adjust distances and paces to match your fitness level. You’ll feel your endurance growing, enjoy the hill work, and see the results—your next race will benefit from it too! 🚀