SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 2 - UNFINISHED WORKOUTS & GPS ISSUES | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 2 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

Mixed‑pace intervals (Tuesday) – 6 × 2 min at ~5:20 / mi, 6 × 30 sec at ~5:00 / mi, plus 4 × 50 m fast bursts.
Tempo on hills (Thursday) – 30 min at 5:40 / mi, then 30 min at 6:40 / mi on a flat‑ish trail.
Long run (Saturday) – 15 mi total, alternating 500 m at 6:00 / mi and 1 km at 6:40 / mi, repeated 16 times.
Practical GPS tips: start each rep a few meters past the known “black‑spot,” ignore the watch when it spikes, and trust your perceived effort.
Heart‑rate monitoring on easy runs keeps effort in check and prevents over‑pacing.

Workout Example

Tuesday Interval: Warm‑up 1 mi easy. Then:
- 6 × 2 min @ ~5:20 / mi
- 6 × 30 sec @ ~5:00 / mi
- 4 × 50 m all‑out (focus on form). Cool‑down 1 mi.
Thursday Tempo: 2‑mile easy warm‑up, then 30 min @ 5:40 / mi followed by 30 min @ 6:40 / mi on a rolling‑hill loop, finish with a 1‑mi cool‑down.
Saturday Long Run: After a 2‑mi warm‑up, run 15 mi alternating 500 m @ 6:00 / mi and 1 km @ 6:40 / mi (≈16 repeats), finish with a short easy jog.

Closing Note: Try these sessions today, and feel free to adjust the paces to match your own speed using the Pacing app. The FOD Runner’s series is a solid way to build speed and stamina for a sub‑74‑minute half marathon—keep the effort consistent, trust your feel when the GPS acts up, and enjoy the miles! 🚀