Half-Marathon Pace Endurance Builder

Workout - Half-Marathon Pace Endurance Builder

• 60min @ 6'13''/km
• 4 lots of:
  • 15min @ 4'02''/km
  • 2min rest
• 12min @ 6'13''/km

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Intro

Here’s a breakdown of “Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 8” from The FOD Runner. The video’s worth watching for complete details — this summary covers the key workout you can tackle this week. Head to the full video for deeper context.

Key Points

• The week features Monday’s easy Zone 1 hour, Tuesday’s 7 × 1‑mile repeats, a Zone 2 run Wednesday, and Thursday’s 6.9‑mile tempo run around 6:31‑6:32 min/mi with heart rate held in zones 3‑4 (peaking near 165 bpm).
• Sunday’s long run takes center stage: a 1‑hour warm‑up precedes 4 × 15‑minute repeats at half‑marathon pace, with rolling hills mixed in to build strength.
• Expect the hill-heavy reps to feel tougher than last week’s — mental toughness matters when the legs are working harder.
• Nutrition timing: consume a gel before the warm‑up begins and grab another following the second 15‑minute interval.

Workout Example

1. Warm‑up – Run 60 minutes easy (Zone 1).
2. Main set – Complete 4 × 15‑minute intervals at your target half‑marathon pace (around 6:30 min/mi), with 2 minutes of recovery (jogging or walking) between reps. Work some inclines into the effort blocks to build leg strength.
3. Cool‑down – Finish with 10‑15 minutes easy jogging.
4. Fuel – Take a gel before starting the one‑hour warm‑up and another once you’ve completed the second 15‑minute rep.
5. Optional – Close out the week with an easy recovery run or light mileage.

Closing Note

Test this session this week and dial in the paces using the Pacing app based on your own half‑marathon target. Stay disciplined with your training, trust the process, and watch the improvements come together once you’re racing. 🚀

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 8 | FOD Runner - YouTube (YouTube Video)