Chasing 1:25: 2x2 Mile Threshold

Workout - Chasing 1:25: 2x2 Mile Threshold

• 10min @ 9'00''/mi
• 0.0mi @ 6'25''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 6'25''/mi
• 10min @ 9'00''/mi

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Intro

Here’s what The FOD Runner shares in the #chasing125 - Week 3 update VLOG, and how to apply it to your own training. The full video covers all the context, but we’ve pulled out the key bits so you can start running the plan this week.

Key points

• Andy is targeting a 1:25 half-marathon and ramping volume toward 32 to 35 miles per week.
• Three weekly workouts anchor the training: an early-morning fasted run (5 to 6 miles at around 6:35 min/mi), a “2 by 2 mile strides” session (warm-up, threshold, recovery, threshold), and a 3-mile tempo run in the upper heart-rate zone (175 to 179 bpm).
• Long runs have reached 15 miles, with progression toward 20 miles planned later.
• Most running pace stays below 6:30 min/mi.

Workout example

Weekly sample (adjust paces to your own):

1. Monday, pre-breakfast run: 5 miles, building to 6, at around 6:35 min/mi easy.
2. Mid-week, 2 by 2 mile strides:
   • 2 miles warm-up
   • 2 miles at threshold pace (just under 6:30 min/mi)
   • 2 miles at recovery effort (around 8:00 min/mi)
   • 2 miles for the second threshold block
3. Tempo session, 3 miles: upper heart-rate zone (around 175 to 179 bpm), aiming for 6:30 min/mi or quicker.
4. Long run (weekend): 15 miles at a sustainable pace, well below 6:30 min/mi.

Closing note

Try these sessions this week, scale the distances and paces to your fitness, and log everything in the Pacing app.

References

• #chasing125 - Week 3 update VLOG - YouTube (YouTube Video)