Workout - FOD Runner's Speed Endurance

• 10min @ 6'00''/km
• 4 lots of:
  • 100m @ 2'15''/km
  • 1min rest
• 8 lots of:
  • 2min 30s @ 3'45''/km
  • 1min 30s rest
• 3min @ 5'00''/km
• 8 lots of:
  • 30s @ 3'30''/km
  • 1min rest
• 3min @ 5'00''/km
• 4 lots of:
  • 50m @ 2'30''/km
  • 45s rest
• 10min @ 6'00''/km

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Intro

Here’s a breakdown of SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 11 - RECOVERY Gear & Race Announcement by The FOD Runner. We’ve laid out the workouts below. Watch the full video for the rest.

Key points

• Modified training week (post-vaccination): lower volume, easy-paced runs, with one hard session early on.
• Speed-building intervals with Lee: a progression of efforts (8 × 2:30 min, 8 × 30 s, 4 × 50 m strides) for speed endurance. For the science behind these sessions, see our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Hill repeats on trail: 4 × 12-minute efforts (roughly 2 mi per repeat) on an out-and-back trail section, self-paced around 5:50/mi. Sustained work like this builds the endurance foundation for longer races, which we cover in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Recovery gear: testing a softer foam roller alongside daily activation work with resistance bands.
• Upcoming races: four events over the next month, 4-mile flat race (20 Aug), 7-Bridge half (late Aug), Cheltenham half (5 Sep), Bristol half (19 Sep).
• Weekly schedule: 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 sustainable pace (building on the duration from previous weeks).
• 8 × 30 s fast strides. These short, sharp efforts build top-end speed, which still matters at marathon distances. For how these principles apply to shorter races, see 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 (roughly 2 mi per repeat) on an out-and-back trail. Go by feel, target ~5:45-5:55/mi.
• 2-minute recovery jog between reps.
• Cool-down: 15-minute easy run.

Closing note

Try these sessions and dial in the paces in the Pacing app to match your fitness.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 11 - RECOVERY Gear & RACE ANNOUNCEMENT | FOD Runner - YouTube (YouTube Video)