Speed Endurance Builder

Workout - Speed Endurance Builder

• 12min @ 9'00''/mi
• 8 lots of:
  • 3min @ 5'48''/mi
  • 2min rest
• 12min @ 9'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/speed-endurance-builder-e479a1dd

Don’t have the app? Copy the reference above,
to import the workout after you install it.

This breakdown covers “My ‘Mini’ Autumn Half Marathon Training Plan” from The FOD Runner. We’ll walk you through the workout structure so you can get started right away.

Key points

• A six-week block without formal recovery weeks. Intensity builds to week 4, then backs off slightly for week 5 before the final taper.
• Emphasizes speed-endurance, threshold, and tempo work over high mileage (around 50 mi/week).
• Easy runs follow heart-rate targets (max 135 bpm) on Mondays and Wednesdays. Saturdays feature long runs up to 20 miles.
• Hard sessions alternate: interval repeats (3 min work / 2 min recovery), mile repeats, 1-km repeats, and tempo runs just below threshold (roughly 165 bpm).

Workout example (week 1)

• Tuesday (interval session): 8 × 3 minutes at ~5:45–5:50 per mile (10K intensity) with 2-minute easy recovery. About 24 minutes of hard work.
• Thursday (mile repeats): 5 miles at ~5:45 pace with 2-minute jog breaks. Roughly 30 minutes in the threshold zone.
• Saturday (long run): 16–18 miles at easy effort, at or below 135 bpm. Add a few strides at the end if you like.

Practical tips

• Keep easy days short (45–120 minutes) and controlled by heart rate.
• Before a race, a 10-minute easy jog the day before works fine if you’re short on time.
• If Thursday feels out of reach, swap it for easy strides or a relaxed run.
• Adjust paces to your own lactate threshold. These numbers assume a 6 min/mi baseline.

Try this plan, dial in the paces, and record your sessions in the Pacing app.

References

• My “Mini” Autumn Half Marathon Training Plan | FOD Runner - YouTube (YouTube Video)