Spring Trails HALF MARATHON Running Training SERIES - Week 2 VLOG | FOD Runner - The FOD Runner

Quick summary of “Spring Trails HALF MARATHON Running Training SERIES - Week 2 VLOG” from The FOD Runner

This is a concise recap of someone else’s video – watch the full video for all the context, scenery and extra tips!

Key training concepts

• Balanced week: two dedicated half‑marathon quality workouts, three easy runs, a tempo run, and a steady long run.
• Mix of paces: easy‑run (7‑8 mi at ~7:00 / 7:10 / 7:30 min/mile), interval work (4‑minute efforts), tempo (≈6:10‑6:30 min/mile on hills, 6:20‑6:30 on flats), and long‑run endurance (12‑17.5 mi at ~7:10 min/mile).
• Flexibility: workouts are spaced to keep the body fresh; you can shift the days to suit your schedule.

Workout example you can try today

1. Warm‑up – 10 min easy jog.
2. Interval set – 6 × 4 min at a hard but sustainable pace (≈5:30‑5:45 / mi) with 2 min easy jog recovery between each.
3. Cool‑down – 5‑10 min easy jog.

Optional variations: replace the 4‑minute intervals with the Friday “8 × 3 min” set (24 min total) if you prefer shorter bursts.

Practical tips you can use right now

• Keep mileage consistent: aim for ~50 mi per week (the creator’s “sweet spot”) to stay injury‑proof while still challenging yourself.
• Listen to your body: if knees or fatigue flare up, back‑off the intensity and focus on easy, steady miles.
• Tempo pacing: on rolling trails, target 6:10‑6:30 / mi on climbs and 6:20‑6:30 / mi on flats – this feels like a true race effort without over‑reaching.
• Long‑run strategy: run 12‑17 mi at a relaxed 7:00‑7:30 / mi pace; enjoy the scenery and let the effort be comfortable.

Closing note

Give this mixed‑pace week a go, adjust the paces to match your current fitness in the Pacing app, and feel free to shuffle the days to fit your calendar. Enjoy the trails, stay consistent, and keep building toward that half‑marathon goal!

References

• Spring Trails HALF MARATHON Running Training SERIES - Week 2 VLOG | FOD Runner - YouTube (YouTube Video)

Workout - Hilly Half Marathon Intervals

• 10min @ 9'00''/mi
• 6 lots of:
  • 4min @ 5'37''/mi
  • 2min rest
• 10min @ 9'00''/mi

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