HM Tune-up Gear Changer

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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Intro

Quick breakdown of SUB 75 Minute Half Marathon Training Series - Week 6 (TUNE UP RACE WEEK) from The FOD Runner. Here’s what you need to run the sessions today. Watch the full video for context and pacing guidance.

Key points

• Flexibility matters. The week’s schedule shifts around life and the tune-up race, showing how to roll with changes while staying on track.
• 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-sec faster reps, 90 sec rest) repeated twice, followed by 5 × 1-minute easy jogs to flush the legs before the long run.
• Sunday race (10 mi) used as a long-run race: ~8 km at easy/tempo pace, then the last ~5 km at half-marathon pace (around 5:30-5:40 min/mi) to simulate the back end of a half.
• Tuesday and Friday: easy steady runs (50 min and 60 min) and a short 30-minute shake-out with strides.
• Practical tip: listen to your body, adjust paces for weather (e.g., slower 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 at ~7:30 min/mi (hard but sustainable)
  - 90 sec easy jog
  - 4 x 30-sec fast intervals at ~5:30-5:40 min/mi
  - 90 sec easy jog

Repeat Set 1.

Finish: 5 x 1-min easy jogs (recovery).
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.
• If you still have energy, finish the last 2 km a little quicker (around 5:20 min/mi).

Closing note

Run this week’s schedule, tweak the paces using your training data in the Pacing app, and execute the tune-up race with purpose.

References

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