SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 8 - A CHANGE Of PLAN | FOD Runner - The FOD Runner

This is a quick summary of SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 8 – A CHANGE Of PLAN 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:

• The week is a “maintenance” phase after the race schedule change, so training is less intense and more focused on keeping the legs moving.
• Core training concepts: The focus is on longer half‑marathon‑specific intervals, maintaining speed work, and incorporating longer, race‑specific efforts. For a deeper dive into the science and structure of these kinds of workouts, our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is an essential read.
• Practical tips: run without watching the watch during intervals to improve pace feel, turn the watch inside the wrist to avoid checking pace, and keep workouts fun and relaxed.

Workout Example:

• Wednesday – Maintenance Interval: 10 × 3‑minute repeats on hilly terrain. Warm‑up 15 min, then run each 3‑minute interval at a comfortable effort (no critical velocity), followed by 1‑minute easy float on the hills. Typical effort: low‑mid 60 sec per mile on flats, late 60 sec on uphills. While these intervals are for maintenance, this structure is similar to what you might see in shorter distance training. You can explore more aggressive strategies in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Friday – Canova Workout: 6 × 3 km repeats at marathon‑pace/moderate pace (around 6:00–6:10 min / km). No strict pace, focus on steady effort, and keep it enjoyable. This type of sustained, marathon-pace effort is excellent for building the aerobic engine needed for longer races, a principle that’s also crucial for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Saturday – Long Hilly Run with James: Approx. 14 mi (≈22 km) over varied terrain, including a 2 000‑ft climb, then an hour of undulating trails. Aim for consistent effort, enjoy the hills, and keep the run relaxed.

Closing Note:

Give these workouts a try this week, adjust the paces to match your own training using the Pacing app, and enjoy the variety. Keep smiling, stay consistent, and happy running

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 8 - A CHANGE Of PLAN | FOD Runner - YouTube (YouTube Video)

Workout - Hill Maintenance Intervals

• 15min @ 5'00''/km
• 10 lots of:
  • 3min @ 4'30''/km
  • 1min rest
• 12min @ 5'45''/km

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