Half Marathon Fitness Test
Workout - Half Marathon Fitness Test
- 5min @ 9'00''/mi
- 6min @ 5'35''/mi
- 2min @ 6'30''/km
- 4 lots of:
- 400m @ 1'58''/km
- 1min rest
- 2min @ 6'30''/km
- 6min @ 5'35''/mi
- 5min @ 9'00''/mi
to import the workout after you install it.
Wondering how to run a faster half marathon? The FOD Runner just released How FAST Can I Run A Half Marathon? Training Series INTRO — and it’s packed with actionable workouts. We’ve distilled the key takeaways so you can head out and test the session today. The full video has additional context worth watching.
Key Points
- Andy begins a 12-week half-marathon-focused block following a 10K speed block, ramping weekly volume to roughly 45–50 miles.
- The strategy centers on lengthening tempo segments while cutting recovery time between them, teaching your body to sustain half-marathon pace without degrading.
- Pace discipline matters; resist the urge to run the tempo hard from the gun. Target the 5:30–5:40 min/mi range (≈8:50–9:00 min/km) instead.
- The repeats are brief (400 m) separated by 60-second rest windows, emphasizing steady effort over all-out pace.
Workout Example (the “Fitness Test” Andy demonstrates):
- 6-minute tempo run – target 5:30–5:40 min/mi (≈8:50–9:00 min/km).
- 4 × 400 m repeats – each ~75 seconds, 60 seconds rest between repeats. Run them controlled—aim to finish all four feeling fresh, not hammered.
- Final 6-minute tempo – same target pace as the first (5:30–5:40 min/mi).
Tip: Begin the opening tempo slightly conservatively (5:34–5:36) then find your groove at the target. If it feels rushed, ease back into the 5:30–5:40 window.
Practical Take-aways
- Pace management: Strap on a watch or open the Pacing app to lock in your target min/mi (or km), especially critical in the first half of each tempo.
- Recovery windows: Short rest periods (≈60 s) between repeats train you to sustain hard work even when breathing room is limited.
- Building volume: Carve out time for steady weekly mileage growth; the program layers in longer runs as weeks pass.
Closing Note: Take this tempo-and-repeats workout out the door today, scaling paces to where you’re at right now. The Pacing app lets you tweak targets to match your goals. Focus on effort, keep showing up, and watch your half-marathon time drop.