SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 1 - FAST INTERVALS & AN INJURY?? | FOD Runner - The FOD Runner

This is a quick summary of “SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 1 – FAST INTERVALS & AN INJURY??” 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:

• Moderate Monday: 60‑minute trail run keeping elevation gain under ~400 ft to build steady endurance.
• Tuesday interval session: A multi-part speed day designed to improve turnover and lactate threshold. This is a perfect example of structured training, and if you want to dive deeper into the methodology, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The workout consists of 5 × 2 min at 5:20 (pace) with 1 min jog recovery, then 5 × 1 min at 5:10 (pace) with 1 min jog, and finishes with 5 × 30 sec fast efforts. These shorter, faster reps are fantastic for building raw speed, and you can find more strategies like this in our article on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Thursday track workout: 16 × 200 m at 10 k pace (≈5:20). Getting comfortable with this specific effort is key, and if you’re also targeting that distance, explore our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. This is followed by 4 × 400 m at marathon pace (≈6:00) with 1‑min float recovery each.
• Saturday long run: 15 mi at a moderate 6:40 min/mi on rolling hills.
• Practical tip: Use flat, low‑incline routes for speed work; keep paces easy to start and adjust using your own fitness level.

Workout Example (Tuesday):

5 x 2 min @ 5:20 pace – 1 min jog
5 x 1 min @ 5:10 pace – 1 min jog
5 x 30 sec fast – 30 sec recovery
Total time ≈ 30 min

How to customise: Plug the intervals into the Pacing app, replace the 5:20/5:10 times with your current training paces, and set the jog/recovery periods to match the structure.

Closing Note: Give these sessions a go, tweak the paces to suit you, and watch your speed improve. By incorporating structured interval training, you’ll be well on your way to chasing that sub‑74‑minute half marathon. Have fun, stay injury‑free, and keep logging your runs in the Pacing app for personalized progress

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 1 - FAST INTERVALS & AN INJURY?? | FOD Runner - YouTube (YouTube Video)

Workout - Sub-74 Half: Week 1 Intervals

• 10min @ 8'00''/mi
• 5 lots of:
  • 2min @ 5'20''/mi
  • 1min rest
• 5 lots of:
  • 1min @ 5'10''/mi
  • 1min rest
• 5 lots of:
  • 30s @ 4'30''/mi
  • 30s rest
• 5min @ 8'00''/mi

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