Spring Trails HALF MARATHON Running Training SERIES - Week 3 VLOG - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Spring Trails HALF MARATHON Running Training SERIES – Week 3 VLOG 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

Consistent high‑volume weeks: >50 mi total, with a long run of 8–9 mi and two quality sessions.
Easy‑run pace has unintentionally sped up to ~7:45 min/mile (down from a slower “easy” pace).
Tempo work is done on rolling‑trail sections, targeting ~6:00–6:30 min/mile on downhills and ~6:09 min/mile on flatter rollers.
The plan stresses “consistency is key” – repeat the same workout structure each week before progressing.
Practical tip: monitor your effort with a Pacing app, and don’t be afraid to adjust paces up or down based on fatigue or terrain.

Workout Example

Friday Tempo Session (5–6 mi total)
- Warm‑up: 1 mi easy at ~7:45 min/mile.
- Main set: 4 mi of steady tempo on rolling trails, aiming for 6:00–6:30 min/mile on the downhills and ~6:09 min/mile on flat sections.
- Cool‑down: 1 mi easy.
Long Run (Thursday) – 8–9 mi on forest trails at a relaxed 7:30–8:00 min/mile, focusing on steady effort and enjoying the scenery.
Easy Runs (Monday & other days) – 5 mi at ~7:45 min/mile, keeping the effort light but slightly faster than a traditional easy run to maintain aerobic stimulus.

Closing Note: Try the tempo + easy‑run combo this week, and feel free to customize the paces in your Pacing app to match your current fitness. Keep the mileage steady, enjoy the trails, and stay injury‑free – you’ll be ready for race day! 🚀