Sub-74 Half: Week 1 Intervals

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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The FOD Runner uploaded a breakdown of SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 1 – FAST INTERVALS & AN INJURY?? We’ve distilled the key takeaways so you can run the workout right away. Watch the full video for context and coaching cues.

Key points

• Moderate Monday: a 60-minute trail run with elevation gain capped around 400 ft to build the aerobic base.
• Tuesday interval session: a multi-part speed workout that pushes turnover and lactate threshold. For the science behind this type of training, see our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide. Structure: 5 × 2 min at 5:20 with 1 min jog recovery, then 5 × 1 min at 5:10 with 1 min jog, then 5 × 30 sec fast efforts. The shorter, quicker reps build speed quickly. For similar approaches, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Thursday track workout: 16 × 200 m at 10K pace (~5:20). If you’re training for that distance, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Follow with 4 × 400 m at marathon pace (~6:00) with 1-min float recovery between reps.
• Saturday long run: 15 mi at 6:40 min/mi on rolling hills.
• Practical tip: stick to flat, low-incline courses for speed work. Start conservatively with paces and adjust to your fitness.

Workout example (Tuesday)

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

How to customize: enter the intervals into the Pacing app, adjust the 5:20/5:10 targets to match your training paces, and set the recovery periods.

Closing note Try these workouts, adapt the paces to where you are now, and track improvement. Log sessions in Pacing for progress tracking.

References

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