Half Marathon Fast Finish

Workout - Half Marathon Fast Finish

• 12min 30s @ 9'30''/mi
• 13.7km @ 9'00''/mi
• 2 lots of:
  • 1.6km @ 7'30''/mi
  • 2min 30s @ 10'00''/mi
• 10min @ 9'30''/mi

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Intro

Quick breakdown of The FINAL BIG Training Block In 2023… from The FOD Runner. The full video is well worth your time—here’s what we’ve pulled out so you can start this training block immediately.

Key Points

• Wrapped up a 10-week 10K training cycle with new 5K and 10K personal bests, plus a 32-minute 10K effort while staying healthy. The winning formula: keeping weekly effort at 8/10 instead of chasing flawless workouts.
• Next up is a 12-week half-marathon training plan designed to shave 1–2 minutes off a 75-minute half-marathon (aiming for 73–74 min) and establish a solid base for a spring marathon block.
• Injury-prevention approach: three strength sessions weekly with heavy focus on hips, glutes, and core; monitor how your hips and sciatic area respond to the work; skip double-day sessions.
• Race plan: August and September tune-up races, then target your goal half-marathon in late October (with a November backup), plus a few 10K races scattered through November and December.

Workout Example (Half-Marathon Block Overview)

• Duration: 12 weeks
• Sample Weekly Schedule:
  • Mon: 6-mile easy run at conversational pace (Zone 2).
  • Tue: 4-mile tempo run at half-marathon goal pace (about 7:30 per mile).
  • Wed: 45-minute strength session—focus on hips, glutes, and core.
  • Thu: 5-mile easy run plus strides.
  • Fri: Rest or light cross-training (cycling or swimming).
  • Sat: 10–12 mile long run at 65–70% effort, finishing with 2–3 miles at goal half-marathon pace.
  • Sun: 4-mile recovery run or cross-training.
• Tune-up races: August 10K, September 10K, then a half-marathon race (October or November) to test your speed-endurance gains.
• Strength notes: Track each session and watch for sciatic flare-ups. If certain hip work aggravates your sciatic nerve, dial it back or swap the exercise.

Closing Note

Test out this 12-week half-marathon block, dial in the paces using the Pacing app to match where you are fitness-wise, and keep weekly effort steady throughout. You’ll have the speed for a strong half-marathon and the foundation for a quality marathon next year.

References

• The FINAL BIG Training Block In 2023 Is… - YouTube (YouTube Video)