FOD Runner's HM Pace Builder

Workout - FOD Runner's HM Pace Builder

• 12min @ 8'00''/km
• 5 lots of:
  • 1.0km @ 6'30''/km
  • 2min rest
• 12min @ 8'00''/km

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Intro: Got a half marathon coming up in Cardiff? Check out this breakdown of ALL EYES On CARDIFF Half MARATHON - TRAINING Update + 33FUEL REVIEW from The FOD Runner—a solid watch that walks through the whole training approach. We’ve pulled out the key moves and a couple workouts you can steal and run this week. For the full picture, dive into the video itself.

Key Points:

• Rather than chasing fast splits, the training shifts to building a strong aerobic base with six weeks until race day.
• Volume stays moderate; hard efforts cap out to prevent injury and protect the calves.
• Expect plenty of hills and strength-focused running, with a short hill block planned after the race.
• Lean on heart-rate guidance (target 148–153 bpm for moderate efforts) instead of fixating on exact paces.
• Fuel smart with 33FUEL options that are vegan-friendly and easy on the gut: protein powder, chia-based gels, and low-gluten bars.

Workout Example:

• Kilometer Repeats at Half‑Marathon Pace – Run 5 × 1 km at your goal half-marathon pace with 2-minute easy jogs between reps. Keep it controlled; if pace slides, dial into that same heart-rate zone (around 150 bpm).
• Hilly Trail Run on Effort – Spend 60 minutes on rolling or steep terrain, holding that moderate heart-rate band (148–153 bpm). The aim is steady pressure without rushing—treat the climbs as strength work woven into the session.

Practical Tips:

• Train by feel and heart rate, not the watch’s pace numbers.
• Keep hard sessions to 1–2 per week through race week, then scale back volume when you taper.
• Grab 33FUEL chia gels or mix in their protein powder after long runs for recovery without stomach issues.
• Work hill repeats and strength circuits into your week to handle the course’s terrain.

Closing Note: Give these aerobic, hill-heavy sessions a go this week. Use the Pacing app to dial in the effort for your own fitness level, keep things steady, fuel properly, and you’ll hit the Cardiff finish line ready and strong. Get after it!

This is a summary of The FOD Runner’s video—watch the full thing if you want the deeper breakdown and all the extra details.

References

• ALL EYES On CARDIFF Half MARATHON - TRAINING Update + 33FUEL REVIEW | FOD Runner - YouTube (YouTube Video)