SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 6 - HOT Sessions & Mixed Up WEEK | FOD Runner - The FOD Runner
Intro: This is a quick summary of SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 6 - HOT Sessions & Mixed Up WEEK 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:
- Heat training is used as a “poor‑man’s altitude” tool – run in the heat to boost tolerance for cooler fall races.
- The week is built around a 50 % effort load: moderate Monday (≈70 min), a hot interval Wednesday, an easy 8‑mile Thursday, a moderate Friday, and a mixed Saturday session.
- Practical pacing cues: 300‑m repeats at ~5:00 mi, 200‑m repeats at ~4:50 mi, and longer 2‑minute intervals at ~5:40 mi.
Workout Example (Saturday Mixed Session):
- Warm‑up jog 10 min.
- 20 × 2‑minute intervals on the tarmac at roughly 5:40 per mile pace.
- Recover each interval with 1 minute easy float (light jog).
- After completing all 20 intervals, finish with a 30‑minute moderate run (comfortably hard, but not a hard effort).
Optional Wednesday Hot Session (if you want a shorter track workout):
- 14 × 300 m at ~5:00 mi pace (≈55‑57 sec per rep).
- Follow with 4 × 200 m at ~4:50 mi pace (≈45‑50 sec per rep).
Closing Note: Give these sessions a go, adjust the paces to match your current fitness, and track them in the Pacing app. Have fun, stay safe in the heat, and keep pushing toward that sub‑74‑minute half marathon goal! 🚀
References
- SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 6 - HOT Sessions & Mixed Up WEEK | FOD Runner - YouTube (YouTube Video)
Workout - Sub-74 Half: Mixed Intervals & Tempo
- 10min @ 5'30''/km
- 20 lots of:
- 2min @ 3'32''/km
- 1min rest
- 30min @ 3'47''/km
- 10min @ 5'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
