Sub-74 HM: Mixed Pace Intervals

Workout - Sub-74 HM: Mixed Pace Intervals

• 0.0mi @ 8'00''/mi
• 6 lots of:
  • 2min @ 5'20''/mi
  • 1min 30s @ 8'00''/mi
  • 3min @ 8'00''/mi
• 6 lots of:
  • 30s @ 5'00''/mi
  • 1min @ 8'00''/mi
• 4 lots of:
  • 50m @ 5'00''/mi
  • 30s rest
• 0.0mi @ 8'30''/mi

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Breaking down SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 2 from The FOD Runner. We’ve pulled the essentials so you can run these workouts this week. The full video has the complete picture.

Key points

• Tuesday interval work: 6 × 2-minute repeats at roughly 5:20/mi, 6 × 30-second reps at around 5:00/mi, then 4 × 50-meter all-out bursts.
• Thursday tempo run: 30 minutes at 5:40/mi to start, then 30 minutes at 6:40/mi on a relatively flat route.
• Saturday long run: 15 miles alternating efforts. 500-meter segments at 6:00/mi paired with 1-kilometer sections at 6:40/mi, ~16 cycles.
• Using GPS: start reps slightly after the familiar “black-spot” landmark, ignore sudden watch jumps, and run by feel.
• Heart-rate data on recovery runs keeps you from pushing too hard.

Workout example

• Tuesday interval: 1 mile easy, then:
  • 6 × 2-minute repeats at around 5:20/mi
  • 6 × 30-second bursts at roughly 5:00/mi
  • 4 × 50-meter sprints at race pace (good form). 1 mile easy to finish.
• Thursday tempo: 2 miles easy, then 30 minutes at 5:40/mi, then 30 minutes at 6:40/mi on a hilly loop, then 1 mile easy.
• Saturday long run: 2-mile warm-up, then 15 miles alternating paces. 500-meter pushes at 6:00/mi, 1-kilometer sections at 6:40/mi, roughly 16 times. End with a few easy minutes.

Closing note Head out and run these, adjusting paces to your fitness in the Pacing app. Run by feel when watch data gets wonky.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 2 - UNFINISHED WORKOUTS & GPS ISSUES | FOD Runner - YouTube (YouTube Video)