Sub-74 Half: Mixed Intervals & Tempo

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

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This summary covers SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 6 - HOT Sessions & Mixed Up WEEK from The FOD Runner. Here’s what you need to run these workouts today.

Key points

• Running in heat is budget altitude training. The body adapts to handle cooler fall race conditions.
• The week runs at 50% effort: moderate Monday (~70 min), hot intervals Wednesday, easy 8-mile Thursday, moderate Friday, and Saturday’s mixed session.
• Pacing targets: 300-m repeats at 5:00/mile, 200-m repeats near 4:50/mile, and 2-minute repeats around 5:40/mile.

Workout example (Saturday mixed session)

1. 10-minute warm-up jog.
2. 20 × 2-minute intervals at roughly 5:40/mile pace.
3. Recovery: 1 minute easy running between efforts.
4. After all 20 intervals, finish with a 30-minute moderate run (challenging pace, not all-out).

Optional Wednesday hot session (shorter track workout):

• 14 × 300 m at roughly 5:00/mile pace (around 55-57 seconds per rep).
• Then 4 × 200 m at about 4:50/mile pace (~45-50 seconds per rep).

Closing note Try these sessions, dial in the paces in the Pacing app, and stay safe in the heat.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 6 - HOT Sessions & Mixed Up WEEK | FOD Runner - YouTube (YouTube Video)