Introductory Speed by Feel
Workout - Introductory Speed by Feel
- 10min @ 10'15''/mi
- 5 lots of:
- 800m @ 8'03''/mi
- 400m @ 11'30''/mi
- 10min @ 11'30''/mi
to import the workout after you install it.
Intro
UPCOMING Half Marathon Training – THINGS YOU NEED TO KNOW from The FOD Runner is well worth your time — we’re walking through the key takeaways so you can put one of these runs into practice right away. Make sure to watch the full video to get Andy’s complete approach.
Key Points
- Start with recovery – begin your training block with easygoing, low‑impact runs that allow your system to recover before diving into the 18‑week program.
- Switch up your terrain – vary your daily routes between trail, park, and road to keep training mentally engaging and strengthen different muscle groups.
- Train by feel for one week; set the watch aside and concentrate on breathing rhythm and effort level rather than numbers or training zones.
- The plan runs 5 days per week (Monday–Tuesday, Thursday–Friday, Saturday long run), with Wednesday and Sunday off.
- Weekly distance builds toward ~60 mi (≈96 km), ramping up from an initial ~50‑55 mi (≈80‑88 km).
- Gentle terrain suits your speed work; use mild inclines for steady-state efforts; save steep grades for later training phases.
- You’ll tackle short races (June, July, September, October) to gauge your speed development without taxing your training cycle.
Workout Example
Easy‑Week Trail Speed Session (run without a watch, using perceived effort):
- Warm‑up: 10 min easy on flat trail
- Main set: 5 × 800 m (or ~0.5 mi) at 5K‑race effort, jog 400 m recovery between reps
- Cool‑down: 10 min easy, enjoy the sceneryAlternative approach: cover 3 mi uphill followed by 3 mi downhill (like Andy’s session) to build strength and confidence on variable ground.
Since this session relies on perceived effort, you’ll want to pinpoint your exact paces once training kicks into gear. To convert “5K-race effort” and similar cues into concrete numbers, you first need to assess where your fitness stands. The resource Mastering VDOT: Precise Pace Planning and Adaptive Coaching for Faster Runs shows you how to set the right intensity for every workout.
Closing Note
Test out the route rotation and watch-free running this week. Adjust paces using the Pacing app to match your fitness level. You’ll step into that 18‑week half‑marathon training refreshed, energized, and ready. Happy running