#chasing125 - Week 3 update VLOG - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of #chasing125 - Week 3 update VLOG from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Andy is targeting a 1:25 (1 hour 25 min) half‑marathon and is building mileage to 32–35 mi per week.
Core weekly sessions include a pre‑breakfast run (5 mi, now 6 mi) at roughly 6:35 min/mi, a “2 by 2 mile strides” session (2 mi warm‑up, 2 mi threshold, 2 mi recovery, 2 mi threshold), and a 3‑mi tempo run in the high‑end heart‑rate zone (≈175–179 bpm).
Long runs are hitting 15 mi, with plans to stretch toward 20 mi later in the cycle.
Consistency and staying sub‑6:30 min/mi on most runs is the main focus.

Workout Example

Weekly Sample (adjust paces to your own)

Monday – Pre‑breakfast run: 5 mi (or 6 mi) at ~6:35 min/mi easy pace.
Mid‑week – 2 by 2 mile strides:
- 2 mi easy warm‑up
- 2 mi at threshold (just under 6:30 min/mi)
- 2 mi recovery (≈8:00 min/mi)
- 2 mi second threshold effort
Tempo day – 3 mi: Run in high‑end heart‑rate zone (≈175–179 bpm), aiming for ~6:30 min/mi or faster.
Weekend long run: 15 mi at comfortable pace, keeping effort below 6:30 min/mi.

Closing Note

Give these sessions a go this week, tweak the distances and paces to match your current fitness, and track them in the Pacing app. You’ll be one step closer to that 1:25 half‑marathon—keep it consistent and enjoy the progress!