SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 9 - TRAIL Workouts & A HEAT Wave | FOD Runner - The FOD Runner
Intro
This is a quick summary of SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 9 - TRAIL Workouts & A HEAT Wave 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
- Andy alternates a Critical Velocity (CV) session every other week with a Canova workout to keep training fresh and fun.
- The week’s paces are described in minutes per mile (easy ~8:00 / mi, moderate ~6:30‑6:40 / mi, “steezy” ~7:05 / mi).
- Heat‑wave conditions are handled by running by effort rather than strict paces, especially on the trail and long‑run days.
- All workouts can be customized in the Pacing app to match your own current race‑pace numbers.
Workout Example
| Day | Workout | Structure & Paces (mi) |
|---|---|---|
| Monday | Steezy Run | 4.5 mi total: downhill at ~7:05 / mi, turn around and repeat uphill keeping the same effort (steady between easy and moderate). |
| Tuesday | Critical Velocity Intervals (with Lee) | 10 × 2 min @ CV (≈5:31 / mi) + 1 min float, then 10 × 30 s @ CV + 1 min float, finish with 4 × 50 m sprints. Warm‑up & cool‑down 10 min each. |
| Wednesday | Rest / Recovery | – |
| Thursday | Trail “Steezy” Workout | 16 × 2:30 min repeats on mixed trail, run by effort (no exact pace) – focus on keeping the same perceived effort on up‑ and down‑hills. |
| Friday | Easy Run with Gav | 8 mi easy, pace ~8:00 / mi (conversation pace). |
| Saturday | Long Run with Robbo | 17 mi at ~7:06 / mi average on exposed trails, stay hydrated and adjust effort for heat. |
Practical Tips
- Alternate CV & Canova: Keep one quality speed day each week and a fun, lower‑intensity Canova session the next.
- Steezy Pace: Aim for a effort that feels halfway between easy and moderate – great for recovery runs on hills.
- Heat Management: On hot days, run by perceived effort, drink early and often, and cut back a little on pace if needed.
- Customize in Pacing App: Input your current half‑marathon pace; the app will convert the CV, steezy, and easy paces for you.
Closing Note
Give these workouts a go this week and tweak the paces to suit your own fitness level in the Pacing app. Have fun, stay cool, and keep building toward that sub‑74‑minute half marathon goal! 🚀
References
- SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 9 - TRAIL Workouts & A HEAT Wave | FOD Runner - YouTube (YouTube Video)
Workout - Andy's Critical Velocity Mix
- 10min @ 8'00''/mi
- 10 lots of:
- 2min @ 5'31''/mi
- 1min rest
- 10 lots of:
- 30s @ 5'31''/mi
- 1min rest
- 4 lots of:
- 50m @ 2'00''/km
- 10min @ 9'30''/mi
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