SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 18 - BRISTOL Half PLAN & Group Run | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 18 - BRISTOL Half PLAN & Group Run” 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

Taper week: easy runs, short strides, and a light “four‑by‑three‑minute” interval session to keep the legs fresh.
Pace guidance:
- Monday: 60‑minute trail run at 7:30‑7:45 min/mi (easy, HR ≈ 127).
- Tuesday: 45‑min easy run at 8:13 min/mi followed by 4 × 3‑min intervals ranging from 5:26 → 5:14 min/mi (progressive).
- Thursday: 45‑50 min easy run (6‑7 mi) with optional surges of ~0.1 mi hard followed by 0.1‑0.2 mi recovery.
- Friday: 30‑minute easy shake‑out before race day.
Race plan: start smart (conservative start like the “Seven Bridge” run), aim for a 75‑minute half (≈5:40‑5:45 min/km) but keep the first miles easy to avoid fading.
Practical tips: keep HR in the 120‑130 bpm zone, finish with strides, use short surges to sharpen legs, and stay relaxed on the downhill sections.

Workout Example

Monday (Trail)

60 min at 7:30‑7:45 min/mi, HR ≈ 127, relaxed downhill.

Tuesday (Bridge)

45 min easy run at 8:13 min/mi.
4 × 3 min intervals:
- 1st interval ≈ 5:26 min/mi (uphill), 2nd ≈ 5:21, 3rd ≈ 5:14 (downhill).
Recovery jog between intervals.
Finish with a few strides.

Thursday

45‑50 min easy (6‑7 mi) at ~6:30 min/mi, HR ≈ 133.
Optional surge: 0.1 mi fast, 0.1‑0.2 mi easy, repeat.

Friday

30 min easy run, finish with easy strides.

Closing Note

Give this taper‑week plan a try, tweak the paces to match your own training using the Pacing app, and go into the Bristol Half with confidence. You’ve got this—run smart, stay relaxed, and crush that sub‑74 goal! 🚀