SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 13 - INJURY STRIKES - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 13 - INJURY STRIKES 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:

After a 20‑mile long run with a quad strain and ankle pinch, the runner opted for a down‑week: rest, ice, heat, foam‑rolling, massage gun, and CBD massage oil to manage inflammation and pain.
Low‑intensity runs (≈8 min/mi) were used to keep moving without aggravating the injury; heart rate stayed in the 40‑bpm zone to stay easy.
Recovery protocol: 2‑3 daily sessions of ice/heat, foam‑rolling, and hot‑cold baths; add CBD massage oil if desired.
No speed work this week; focus on gentle mileage and listening to your body.
Friday test: 30‑minute run at ~7 min/mi, pain rating 0‑1/10.
Saturday: two loops of a 4.6‑mile loop in a linear park, aiming for 1 hour total. First loop easy, second loop at moderate pace (≈6:30‑6:10 min/mi) if feeling good.
Weekly round‑up: Monday 6 mi easy, later 3 mi painful, rest Tue‑Thu, Friday 30‑min test, Saturday 1‑hour run with 3 faster miles, no pain.
Practical tip: If any pain returns, stop, ice, and rest. Gradually increase pace only when pain is gone.

Workout Example:

Friday (Recovery Run) – 30 min total, ~7 min/mi, keep heart rate low (40‑50 bpm), no pain (0‑1/10).
Saturday (Mini‑Long Run) – Two loops of a 4.6‑mile loop (≈9.2 mi total). First loop at easy pace (~8 min/mi) to gauge comfort. If pain‑free, second loop at moderate pace (around 6:30‑6:10 min/mi). Finish with a cool‑down walk.
Optional Fast Segment – If feeling good after the second loop, add 2‑3 mi at a smooth, fast‑rolling effort (not sprinting) targeting 6:10‑6:30 min/mi, keeping form relaxed.

Closing Note: Give this low‑intensity, injury‑aware approach a try this week—adjust the paces to match your own using the Pacing app, and keep listening to your body. You’ll be back stronger and ready for next week’s training. Happy running!