FOD Runner's Half Marathon Fitness Test

Workout - FOD Runner's Half Marathon Fitness Test

• 18min @ 6'30''/km
• 1.0km @ 4'20''/km
• 4 lots of:
  • 60m @ 4'00''/km
• 21.1mi @ 8'00''/mi
• 12min @ 6'30''/km

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Intro The FOD Runner’s 74 Minute HALF MARATHON TT - SUB 2:40 Marathon Training In The Saucony ENDORPHIN PRO is worth watching—here’s what the workout covers. We’ve pulled out the main takeaways so you can give it a shot this week. Watch the full video for complete commentary and context.

Key Points

• Goal: complete a half marathon in 74 minutes (roughly 5:43 per mile) as a fitness checkpoint at the end of week 12 of marathon training.
• Warm‑up: 1 mile easy + drills, 1 km tempo, 4 × 60‑m strides.
• Main set: 13 miles with a pacer holding ~5:40 per mile; if the effort feels controlled, tack on another 6 miles (bringing the total to roughly 19 miles).
• Hold even splits across the run (5:41–5:47 early, 5:42–5:45 in the middle) and track your heart rate—you’ll likely hit threshold work around mile 11.
• Practical considerations: run with a trustworthy pacer, keep pace steady on hills, fuel with a gel near mile 11, and stay mentally sharp—the final miles aren’t about going all-out.

Workout Example

1. Warm‑up (≈15 min) – Run 1 easy mile, move into 1 km at tempo effort, then finish with 4 × 60‑m strides.
2. Main run – 13 miles at 5:40 per mile (target 5:42–5:45 as your average). Aim for steady effort throughout; a pacer or a faster training partner helps maintain the pace.
3. Optional extension – After 13 miles, if you’re still feeling fresh, go another 6 miles at the same pace (total 19 miles).
4. Cool‑down – Easy jog or walking, fluid and electrolytes, and a recovery meal.

Closing Note Run this half‑marathon time trial within your own training block and dial in paces using the Pacing app based on where your fitness sits right now. You’ll walk away with a real sense of where you stand and what to focus on in your final build-up to race day—and definitely watch the full FOD Runner video to catch the runner’s own reflections and extra technical breakdown. Enjoy the session!

References

• 74 Minute HALF MARATHON TT - SUB 2:40 Marathon Training In The Saucony ENDORPHIN PRO | FOD Runner - YouTube (YouTube Video)