FOD Runner's Tempo Progression

Workout - FOD Runner's Tempo Progression

• 5min @ 8'05''/mi
• 15min @ 5'35''/mi
• 2min @ 7'35''/mi
• 4min @ 5'25''/mi
• 1min 30s @ 8'05''/mi
• 4 lots of:
  • 1min 30s @ 5'05''/mi
  • 1min @ 8'05''/mi
• 5min @ 5'35''/mi
• 5min @ 8'05''/mi

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Intro: Covering Half Marathon Training Series – Week 2 (Sub 75 Minutes) from The FOD Runner. Below are the highlights so you can run the session. Watch the full video for the detail.

Key points:

• Week 2 balances tempo, easy, and long-run work with intervals, and slots a rest day on Tuesday.
• The Wednesday tempo pairs a 15-minute steady push (around 5:30–5:40 min/mile) with short jogs, then a 5-minute tempo to finish.
• Friday is 10 × 3-minute over/under: 3 minutes hard, 3 easy, to test lactate threshold.
• Saturday’s long run is around 90 minutes at a controlled pace with strides near the end.
• Keep easy runs truly easy, eat well before and during longer runs, and tune paces in the Pacing app to your fitness.

Workout example (Wednesday tempo):

1. 10 min easy plus a few strides.
2. 15 min tempo at around 5:30–5:40 min/mile.
3. 2 min easy jog.
4. 4 min effort (slightly faster than tempo), then 90s easy.
5. 4 × 90s on / 60s off (hard 90s, recover 60s).
6. 5 min tempo to finish.

Closing note: Run these workouts and tune paces in the Pacing app to your current shape on the road to a sub-75 half.

References

• Half Marathon Training Series - Week 2 (Sub 75 Minutes) - YouTube (YouTube Video)