Chasing 75 - The Intro | FOD Runner - The FOD Runner

Aug 13, 2025

Quick Summary

This is a quick summary of “Chasing 75 – The Intro” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the training approach today. Be sure to watch the full video for all the details.

Key Points

Goal: Hit a 75‑minute half‑marathon (target pace ~5:30 – 5:37 min/mile, roughly 115 – 117 min flat). The aim is to get as close as possible, not necessarily sub‑75 yet.
Current Fitness: Recent 10 km in 34:54 (sub‑35) and a half‑marathon at 1:17 :41 on a 13.3 km course. Roughly a low 1:11–1:12 half‑marathon pace.
Training Block: 4‑6‑week “tuning‑up” block focusing on 60‑70 mi weeks (maybe testing a 70‑mi week). Emphasis on steady mileage for injury prevention.
**Weekly Structure (example week):
- Tuesday: Easy run.
- Wednesday: Bike interval at 10 k pace with 90‑sec recovery (3‑4 reps), keeping average pace around 3:25‑3:26 min/km (≈5:30‑5:35 min/mile) on mixed terrain.
- Thursday/Friday: Easy runs, no extra hard workout.
- Saturday: Long run (21 mi last week) with focus on staying relaxed and avoiding over‑training.
Practical Tips:
- Keep mileage consistent (50‑55 mi for several months) before adding volume.
- Use “bread‑and‑butter” workouts (e.g., 8 × 3‑minute repeats at 6‑min mi pace) to gauge fitness.
- Prioritise recovery (extra rest day if calves are tight) and avoid cramming too many hard sessions in one week.

Sample Workout from the Video

Tuesday: Easy run (no specific paces)
Wednesday: 10‑k pace bike intervals – 3‑4 repeats, 90 s recovery, aim ~5:30 min/mile pace
Thursday/Friday: Easy runs, focus on recovery
Saturday: Long run (aim 20‑22 mi), keep effort comfortable, use terrain changes for strength

Adjust the paces to match your own fitness using the Pacing app.

Closing Note

Give this training block a try, tweak the mileage and paces to suit your current level, and track your progress in the Pacing app. Let’s chase that 75‑minute half together—you’ve got this! 🚀