SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 11 - RECOVERY Gear & Race Announcement - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 11 - RECOVERY Gear & Race Announcement” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to watch the full video for all the details.

Key Points

Flipped week due to a Pfizer jab: reduced mileage, easy runs, and a single hard workout early in the week.
Fast interval workout with Lee: progressive intervals (8 × 2:30 min, 8 × 30 s, 4 × 50 m strides) to build speed endurance. For those looking to understand the principles behind these sessions, our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is a great place to start.
Trail interval session: 4 × 12‑minute hill repeats (≈2 mi each) on a trail out‑and‑back, run by feel, averaging ~5:50 /mi. This kind of sustained effort is fantastic for building the specific endurance needed for longer races, a core principle we cover in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Recovery gear test: softer foam roller and a set of resistance bands for daily activation.
Race announcements: four races in the next 4 weeks – 4‑mile flat race (20 Aug), 7‑Bridge half (late Aug), Cheltenham half (5 Sep), Bristol half (19 Sep).
Weekly mileage plan: Monday easy (~12 mi), Tuesday interval workout, Wednesday easy (90 min), Thursday off, Friday trail intervals (48 min total), Saturday long run (~15 mi).

Workout Example

Tuesday – Interval Session (with Lee)

Warm‑up: 3 mi easy.
8 × 2:30 min at a pace you can hold for the full interval (progressively longer than previous weeks).
8 × 30 s fast strides. The inclusion of these shorter, sharper efforts is a classic technique to boost top-end speed, which is crucial even for longer distances. You can see how these same principles apply to shorter races in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
4 × 50 m strides to finish.
Cool‑down: 3 mi easy.

Friday – Trail Interval Session

Warm‑up: 16 min easy.
4 × 12‑minute hill repeats (≈2 mi each) on a trail out‑and‑back. Run by feel; aim for ~5:45–5:55 /mi.
2‑minute recovery jog between reps.
Cool‑down: 15‑minute easy run.