FOD Runner's Bread & Butter

Workout - FOD Runner's Bread & Butter

• 12min @ 9'00''/mi
• 4 lots of:
  • 100m @ 5'30''/mi
• 8 lots of:
  • 3min @ 6'00''/mi
  • 1min 30s rest
• 12min @ 8'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/fod-runners-bread--butter-c9ff52ea

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Quick summary

A breakdown of “Chasing 75 - The Intro” from The FOD Runner. The video lays out a solid training framework you can use right away. Watch the full video for the rest.

Key points

• Goal: a 75-minute half marathon (target pace about 5:30-5:37/mile, roughly 115-117 min flat). The aim is to get as close as possible without breaking the barrier yet.
• Current fitness: recent 10K in 34:54 (sub-35), half marathon in 1:17:41 over 13.3 km. That points to a low 1:11-1:12 half pace.
• Training block: a 4-6 week tune-up building toward 60-70 mi per week (possibly a 70-mi week). Steady weekly mileage is the priority.
• Weekly structure (example):
  • Tuesday: easy run.
  • Wednesday: 10K-pace bike repeats. 3-4 reps with 90 s recovery, targeting an average of 3:25-3:26/km (about 5:30-5:35/mile) over mixed ground.
  • Thursday/Friday: easy runs, no extra hard sessions.
  • Saturday: long run (21 mi most recently). Relaxed effort.
• Practical tips:
  • Hold steady mileage (50-55 mi for several months) before pushing volume higher.
  • Test fitness with standard workouts (e.g. 8 × 3 min at 6-min mile pace).
  • Take an extra rest day if your calves feel tight. Spread hard efforts across the week rather than stacking them.

Sample workout

Tuesday: Easy run (no specific paces)
Wednesday: 10K-pace bike intervals: 3-4 reps, 90 s recovery, aim about 5:30/mile pace
Thursday/Friday: Easy runs, focus on recovery
Saturday: Long run (20-22 mi), comfortable effort, use terrain for strength

Scale paces to your fitness in the Pacing app.

Closing note

Try this training block, adjust mileage and paces to your fitness, and track progress in the Pacing app.

References

• Chasing 75 - The Intro | FOD Runner - YouTube (YouTube Video)