Half Marathon Effort Long Run

Workout - Half Marathon Effort Long Run

• 60min @ 7'30''/mi
• 4 lots of:
  • 10min @ 6'00''/mi
  • 2min @ 7'30''/mi
• 12min @ 7'30''/mi

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Intro: Here’s a breakdown of Half Marathon Efforts In A Long Run Workout from The FOD Runner. Watch the full video for complete details—we’ll walk through the structure so you can run this session this week.

Key Points:

• The structure stacks an aerobic base (60‑minute easy run) with four 10‑minute half‑marathon‑pace intervals, separated by brief recovery jogs.
• On trails, use a grade‑adjusted pace — target 6:00 min/mile on flat sections, then shift to about 6:15–6:20 min/mile where the terrain is steeper.
• Focus on your breath, posture, and perceived effort. Check your watch after each interval to log the time, not to pace by it.

Workout Example:

1. Warm‑up: 60 minutes of easy running (maintain a conversational pace).
2. Main set: 4 × 10 minutes at half‑marathon effort.
   • Target pace: 6:00 min/mile on flat ground; on trails aim for 6:15–6:20 min/mile (adjust for terrain).
   • Rest: 2 minutes easy jog or walk between each 10‑minute block.
3. Cool‑down: Finish with an easy jog or walk as desired.

Practical Tips:

• Use interval mode on your watch so the effort stays your focus; check the split once each 10‑minute block wraps up.
• Match the pace to what the ground allows—don’t push a 6‑minute mile if hills demand something longer.
• Stay loose, focus on breath and form, and let this feel “hard but manageable.”

Closing Note: Try this half‑marathon effort long run this week, adapt the paces based on your current fitness, and add it to the Pacing app whenever you’re ready. Happy running! 🚀

References

• Half Marathon Efforts In A Long Run Workout | FOD Runner - YouTube (YouTube Video)