Half-Marathon Week 1: VO₂ Max Intervals

Workout - Half-Marathon Week 1: VO₂ Max Intervals

• 3.2km @ 8'00''/mi
• 4 lots of:
  • 200m @ 2'38''/mi
  • 1min rest
  • 200m @ 2'35''/mi
  • 2min rest
  • 400m @ 4'20''/mi
  • 1min rest
• 3.5km @ 8'00''/mi

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Intro

This is a guide to “Half Marathon Training Week 1/16 | Interval Session” from The FOD Runner—a quality resource for this block of your training. Watch the full video to catch all the nuances and pacing guidance.

Key Points

• VO₂‑max interval session: 200 m repeats with changing recovery intervals (200 m hard / 200 m easy, 200 m hard / 400 m easy, 400 m hard / 200 m easy)—one sequence, done four times through.
• Pacing progression across the 200 m repeats (starting around 2:38 min/mi, shifting down to 2:35 min/mi) and steady 400 m segments (starting near 4:20 min/mi, ending around 4:13 min/mi).
• Your weekly schedule: easy 6.5 mi run Monday, rest Wednesday, easy Thursday, interval Friday, easy Saturday, plus a long run Thursday (date-adjusted for a race). Five running days in week 1.
• Smart tips: have your watch call out the intervals instead of constantly checking time; maintain a sustainable pace—drop speed if you’re pushing too hard; fuel with fruit (apples) or light porridge before you head out.
• Fueling for recovery: two apples worked well as his pre-run meal; include a bowl of porridge if you need extra calories to power the session.

Workout Example

Warm‑up: 2 mi easy jog

Repeat 4×:
  1. 200 m @ ~2:38 min/mi, 200 m jog recovery
  2. 200 m @ ~2:35 min/mi, 400 m jog recovery
  3. 400 m @ ~4:20 min/mi, 200 m jog recovery

Cool‑down: 2.2 mi easy jog

Distances shown in miles (the video originates from the UK).

Closing Note

Try this interval session in your own training, using the Pacing app to dial in speeds that match your current fitness level. Remember: week 1 is about establishing a foundation—pace yourself accordingly. Keep at it, stay on track, and watch your fitness grow! 🚀

References

• Half Marathon Training Week 1/16 | Interval Session | FOD Runner - YouTube (YouTube Video)