Flat Course Speed Session
Workout - Flat Course Speed Session
- 5min @ 9'20''/mi
- 8 lots of:
- 400m @ 7'55''/mi
- 2min rest
- 5min @ 9'20''/mi
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Here’s a breakdown of Race Announcement For September Half Marathon from The FOD Runner—definitely worth watching for the full context. We’ve extracted the key workout so you can give it a try right now.
Key Points
- The upcoming race is the Swindon Half Marathon, a relatively flat course with only one small hill near the end – perfect for a fast, flat half‑marathon attempt.
- Training the week before the race includes recovery, a short speed session, and a long run at a comfortable marathon‑pace effort.
- Strength training gets heavy emphasis: glute and hamstring work (leg press, walking lunges with 5 kg weights, and especially reverse walking lunges) to address a known weak point.
Workout Example
- Wednesday: Easy run, 6 mi at an easy pace (around 9:30‑10:00 min/mi).
- Thursday: 8 × 400 m intervals. Target a pace roughly 2 seconds per mile faster than your baseline 400 m time (e.g., if 400 m usually takes 2:00 min, shoot for around 1:58 min/400 m). Keep recovery short (1‑2 min) between repeats.
- Friday: Strength session – leg press, walking lunges (5 kg in each hand), and reverse walking lunges (3 × 12 reps each leg) to strengthen hamstrings and improve stability.
- Saturday (Race Day): Run a solid, controlled effort on the flat course; no time goal, just “run a strong race”.
- Sunday: Long run 15‑16 mi at 8:13 min/mi pace, focusing on steady effort and recovery.
Closing Note Test out this week’s workout and adjust the paces to your fitness level using the Pacing app. On race day, you’ve got a flat course ahead—stay controlled, have fun out there, and remember you can customize any of these workouts in the Pacing app! 🚀