#chasing125 - Week 8 update VLOG - Training Progress & Small Races vs Big Races | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of #chasing125 - Week 8 update VLOG - Training Progress & Small Races vs Big Races 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:

Consistency is king: Andy has been logging ~30 miles per week for seven weeks straight, even though 40‑50 miles would be ideal for his goal.
Weekly structure includes tempo, threshold, easy, and long runs. He’s hitting sub‑6:10 min/mile on threshold sessions and targeting under‑7‑min mi/mi on the uphill portions of his long run.
He starts his long run at race pace for the first half, then tackles a 3‑4 mile gradual uphill while staying under 7 min/mi, then eases back down.
Practical tip: Keep a simple weekly schedule, track each run, and aim for at least one progression (faster or longer) each week. Heart‑rate monitoring is optional but helpful.

Workout Example:

Weekly Training Blueprint (miles):
- **Easy Run:** 4‑5 mi at comfortable pace (conversation pace).
- **Tempo Run:** 4‑5 mi at ~7:00 min/mi (just below race pace).
- **Threshold Run:** 3‑4 mi at sub‑6:10 min/mi (hard but sustainable).
- **Long Run:** 10‑12 mi, start at race pace, include a 3‑4 mi gradual uphill segment keeping <7:00 min/mi, finish easy.

Adjust the distances and paces to match your current fitness level in the Pacing app.

Closing Note: Give this balanced week a try, tweak the paces to fit your own numbers, and let the consistency pay off. Have fun experimenting, and feel free to customize the workout in the Pacing app for your next race!