Half Marathon Simulation Long Run
Workout - Half Marathon Simulation Long Run
- 30min @ 6'00''/km
- 10 lots of:
- 3min @ 3'24''/km
- 3min @ 4'22''/km
- 15min @ 7'00''/km
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Intro: The FOD Runner has a fantastic video called “FAST Long Run Workout For Half Marathon Training (BRUTAL)” that we’re unpacking here so you can get started with it right away. Watch the full video for the complete picture.
Key Points:
- This 1 hour 45 minute session pairs a 30‑minute easy run with 10 × 3‑minute hard efforts at roughly half‑marathon pace (with 3‑minute steady float recovery), finishing with a 15‑minute cool‑down.
- Target “on” efforts around 5:28 min per mile (≈8:48 min/km) – approximately 10% faster than your half‑marathon goal pace.
- Keep the “off” floats at about 7:02 min per mile (≈11:15 min/km), which maintains effort while allowing your system to recover between reps.
- Though designed for coastal hills and wind, you can run this on any terrain loop.
Workout Example:
- Easy jog for 30 minutes.
- 10 repetitions of: 3 min hard @ ~5:28 / mi (≈8:48 / km) followed by 3 min easy @ ~7:02 / mi (≈11:15 / km).
- 15 minute easy cool‑down. Total time: approximately 1 h 45 min. Modify your “on” pace to about 10% above your target half‑marathon pace and keep your “off” pace steady.
Closing Note: Try this intense long run and dial in your paces using the Pacing app to match your ability. Run smart, stay healthy, and keep building your fitness!