SUB 75 Minute Half Marathon Training Series - Week 6 (TUNE UP RACE WEEK) - The FOD Runner

Intro

This is a quick summary of “SUB 75 Minute Half Marathon Training Series - Week 6 (TUNE UP RACE 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

• Adaptability is key – the week’s schedule is shuffled around to fit life and a tune‑up race, showing how to stay flexible when life throws curveballs.
• Monday: 60‑minute moderate run at roughly 7:00 min/mi (adjusted for hot, humid conditions).
• Wednesday: Tempo‑interval session (8 min tempo, 90 sec rest, 4×30‑second faster reps, 90 sec rest) repeated twice, followed by 5×1‑minute easy jogs – great for flushing legs before the long run.
• Sunday Race (10 mi) used as a long‑run race: start with ~8 km at an easy/tempo pace, then finish the last ~5 km at half‑marathon pace (around 5:30‑5:40 min/mi) to simulate the back‑end of a half‑marathon.
• Tuesday & Friday: easy steady runs (50 min and 60 min) and a short 30‑minute shake‑out with a few strides – perfect recovery and preparation for the race.
• Practical tip: Listen to your body, adjust paces for weather (e.g., slower pace on hot days), and consider nutrition changes (e.g., cutting sugar from cereal) if you feel sluggish.

Workout Example (Wednesday Tempo Session)

Warm‑up: 10‑15 min easy jog

Set 1:
  • 8 min tempo @ ~7:30 min/mi (hard but sustainable)
  • 90 sec easy jog
  • 4 × 30‑sec fast intervals @ ~5:30‑5:40 min/mi
  • 90 sec easy jog

Repeat Set 1 a second time.

Finish: 5 × 1‑min easy jogs (recovery) – keep the effort easy.
Cool‑down: 5‑10 min easy jog.

Race‑Week Long Run (Sunday 10 mi race)

• Start with 8 km at a comfortable, slightly faster than easy pace (~6:30 min/mi).
• Finish the last 5 km at half‑marathon pace (~5:30‑5:40 min/mi) to simulate the final push of a half‑marathon.
• If you still have energy, finish the last 2 km a little quicker (around 5:20 min/mi) for an extra stimulus.

Closing Note

Give this week’s adaptable schedule a try, tweak the paces to fit your own training data in the Pacing app, and enjoy the tune‑up race! You’ll be ready for the big half‑marathon ahead. 🚀

References

• SUB 75 Minute Half Marathon Training Series - Week 6 (TUNE UP RACE WEEK) - YouTube (YouTube Video)

Workout - HM Tune-up Gear Changer

• 10min @ 8'00''/mi
• 2 lots of:
  • 8min @ 7'30''/mi
  • 1min 30s rest
  • 30s @ 5'40''/mi
  • 1min 30s rest
  • 30s @ 5'40''/mi
  • 1min 30s rest
  • 30s @ 5'40''/mi
  • 1min 30s rest
  • 30s @ 5'40''/mi
  • 1min 30s rest
• 5min @ 9'00''/mi

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