#chasing125 - Week 6 update VLOG - Training Smarter & Consistency | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of “#chasing125 - Week 6 update VLOG - Training Smarter & Consistency” 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:

Training smarter: Every run now has a clear purpose—tempo, threshold, or easy—so you’re not just logging miles.
Consistency matters: Maintaining at least 30 mi (≈48 km) per week for the last four weeks fuels steady progress.
Pace targets: 3‑mile tempo at sub 6:00 mi (≈9:38 / km), 8‑mile tempo aiming for sub 6:35 mi (≈10:35 / km), and a long 11.5‑mi (≈18.5 km) run even in tough conditions.
Weekly structure: 4 runs a week—2 threshold (tempo) sessions, 1 easy run, and 1 longer endurance run.

Workout Example:

Monday – Easy run 5 mi (8:00 / mi pace) 
Wednesday – Tempo run 3 mi @ <6:00 / mi (≈9:38 / km) 
Friday – Threshold run 8 mi @ <6:35 / mi (≈10:35 / km) 
Sunday – Long run 11.5 mi at a comfortable effort (aim for negative split if possible)

*All distances are in miles; convert to kilometers if you prefer (1 mi ≈ 1.6 km). Adjust paces based on your current fitness and use the Pacing app to customise.

Closing Note: Try this purposeful, consistent week of training and feel the difference for yourself. You can tweak the paces and distances to fit your schedule—just keep every run intentional and enjoy the progress! 🚀