Pro-Style Gear Changer

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

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Intro

This summary breaks down SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 4 - INTERVALS / HEAT & CANOVA WORKOUT from The FOD Runner. We’ve extracted the key concepts so you can run them this week. Watch the full video for context.

Key points

• Progressive interval work anchors this week. Two demanding interval sessions, a heat-adapted run, and the first Canova long run. For background, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Tuesday: speed session with 7 × 2 min repeats at ~5:20/mi, 7 × 30 sec repeats at ~5:00/mi, and 4 × 50 m all-out sprints. This work builds leg turnover and finishing power that transfers across distances. More in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Thursday: alternating-pace session, 12 × (300 m at 5:20/mi, 1 min recovery, 600 m at 6:00/mi, 1 min recovery). The shorter reps run faster than race pace and the longer ones slower, giving you a spread around target effort.
• Friday: easy 8-mile run at ~8:20-8:30/mi on rolling terrain for active recovery.
• Saturday (Canova): a progressive K-rep long run. 12 km in progressive blocks (e.g., 12 × 1 km, 8 × 2 km) at marathon pace (~6:40/mi). Total ~14.9 mi (~24 km) with short hill repeats.
• Notes: keep “fast-but-controlled” form on intervals, don’t overwork the hills in the Canova session, and stay hydrated, especially in warm weather. Adjust paces to your recent race data in the Pacing app.

Workout example

Tuesday, speed intervals:

• 7 × 2 min at 5:20/mi (controlled turnover, quick cadence)
• 7 × 30 sec at 5:00/mi (slightly quicker tempo)
• 4 × 50 m sprints (maximal, ~2-3 s per 50 m)

Thursday, mixed intervals:

• 12 × (300 m at 5:20/mi, 1 min recovery, 600 m at 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.
  • Steady effort. Don’t push the hill repeats.

Closing note

Work through these sessions this week. Adapt the paces in the Pacing app to your recent results. Training toward a July 4th 10K? Our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide covers race execution and pacing.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 4 - INTERVALS / HEAT & CANOVA WORKOUT | FOD Runner - YouTube (YouTube Video)