SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 4 - INTERVALS / HEAT & CANOVA WORKOUT - The FOD Runner
Intro This is a quick summary of “SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 4 - INTERVALS / HEAT & CANOVA WORKOUT” 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
- Progressive interval work is the focus this week. The plan includes two hard interval sessions, a heat-adjusted run, and the first Canova long run. To get a deeper understanding of the principles behind these sessions, explore our guide on
[Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them](/blog/mastering-interval-training-science-backed-workouts-and-how-a-smart-app-can-personalize-them). - Tuesday: A challenging speed day featuring 7 × 2 min repeats at ~5:20 /mi, 7 × 30 sec repeats at ~5:00 /mi, and 4 × 50 m all-out sprints. This kind of session is fantastic for building top-end speed, which is also crucial for shorter distances. For more on this, see our article on
[Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time](/blog/mastering-5k-speed-proven-interval-strategies-to-cut-minutes-off-your-time). - Thursday: A mixed-pace session of 12 × (300 m @ 5:20 /mi, 1 min recovery, 600 m @ 6:00 /mi, 1 min recovery). The 300 m reps are faster than half-marathon pace and the 600 m reps are slower, giving you a great mix of stimuli around your goal pace.
- Friday: An easy 8‑mile run at ~8:20–8:30 /mi on rolling hills to aid recovery.
- Saturday (Canova): The week culminates in a progressive K‑rep long run. Start with 12 km total, running in progressive blocks (e.g., 12 × 1 km, 8 × 2 km) at marathon pace (≈6:40 /mi). The total distance is about 14.9 mi (≈24 km) with a few short hill repeats.
- Practical tips: Remember the “fast‑but‑controlled” mantra for intervals, don’t overdo the hill repeats in the Canova session, and prioritize hydration, especially in the heat. Use the Pacing app to adjust these paces to your own recent race or training times.
Workout Example Tuesday – Speed Intervals
- 7 × 2 min @ 5:20 /mi (fast, controlled form)
- 7 × 30 sec @ 5:00 /mi (slightly faster)
- 4 × 50 m sprints (all‑out, ~2–3 s per 50 m)
Thursday – Mixed Intervals
- 12 × (300 m @ 5:20 /mi → 1 min recovery → 600 m @ 6:00 /mi → 1 min recovery)
Friday – Easy Run
- 8 mi at 8:20–8:30 /mi on rolling hills.
Saturday – Canova Long Run
- Total ~14.9 mi (≈24 km) in progressive blocks:
- 12 × 1 km, 8 × 2 km, 6 × 3 km, 5 × 4 km
- Pace: marathon pace (~6:40 /mi) or slightly slower on hills.
- Keep effort steady; don’t push the hill repeats.
Closing Note
Give these workouts a go this week—adjust the paces to match your own recent race times using the Pacing app, and enjoy the variety! You’ll feel stronger and more ready for your July 4th 10 K. If you’re looking for specific strategies for that race, check out our complete guide on [Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance](/blog/mastering-the-10k-proven-training-plans-pace-strategies-and-how-a-smart-app-can-elevate-your-performance). Happy running! 🚀
References
- SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 4 - INTERVALS / HEAT & CANOVA WORKOUT | FOD Runner - YouTube (YouTube Video)
Workout - Pro-Style Gear Changer
- 10min @ 8'00''/mi
- 7 lots of:
- 2min @ 5'20''/mi
- 1min 30s rest
- 5min @ 8'00''/mi
- 7 lots of:
- 30s @ 5'00''/mi
- 1min rest
- 5min @ 8'00''/mi
- 4 lots of:
- 50m @ 2'00''/mi
- 1min 30s rest
- 10min @ 8'00''/mi
to import the workout after you install it.
