Confidence-Boosting Mile

Workout - Confidence-Boosting Mile

• 0.0mi @ 9'30''/mi
• 0.0mi @ 6'35''/mi
• 0.0mi @ 10'00''/mi

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Intro

The FOD Runner’s video on Half Marathon Training Week 17/16 | Newport Half Marathon IS BACK ON! walks through an excellent session. We’re outlining the main takeaways so you can apply the workout today—grab the full video for complete context.

Key Points

• Following a glute injury, the coach recommends a rest‑to‑run progression: begin with an easy run, add a brisk mile for a mental edge, then transition into a longer easy run to safely rebuild weekly volume.
• The fast mile (around 6:35 min/mile, tackled uphill) serves dual purposes: building confidence and sampling half‑marathon pace without pushing too hard.
• This week’s plan includes a 13‑mile easy long run, followed by a 6‑mile easy run Monday, and a 2 × 2‑mile (4‑mile) half‑marathon‑pace workout on Tuesday.
• During recovery runs, keep the effort relaxed; the fast mile is where you test your body’s readiness and mindset.

Workout Example

Today’s Session

1. Warm‑up: Start with an easy jog, roughly 2‑3 mi (easy pace).
2. Fast Mile: 1 mile at approximately 6:35 min/mile uphill (push hard, but keep it short and sustainable).
3. Long Run: 13 mi at a comfortable, conversational pace (prioritize time on feet over speed).
4. Upcoming Tuesday: 2 × 2 mi at your half‑marathon goal pace (roughly 12:20‑12:40 min/mi), totaling 4 mi of hard work.

Practical Tips

• After injury: Take one full day off, then start back with an easy run before introducing the fast mile.
• Deploy the fast mile as both a confidence builder and fitness check.
• Run the long run at an easy pace; chase mileage, not speed.
• Modify the workout in the Pacing app to align with your target race pace.

Closing Note

Layer in an easy run, a quick fast mile, and a short half‑marathon‑pace segment this week. Feel free to adjust distances and paces within the Pacing app to match where you are now. Have fun at Newport and enjoy the race! 🚀

References

• Half Marathon Training Week 17/16 | Newport Half Marathon IS BACK ON! | FOD Runner - YouTube (YouTube Video)