The FINAL BIG Training Block In 2023 Is.... - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of The FINAL BIG Training Block In 2023… from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the next training block today. Be sure to check out the full video for all the details.

Key Points

Completed a 10‑week 10K block (5K PB, 10K PB, 32‑min 10K attempt) and stayed injury‑free by keeping weekly effort around 8/10 rather than chasing perfect workouts.
The next block is a 12‑week half‑marathon training plan aimed at shaving 1–2 minutes off a 75‑minute half‑marathon (target 73‑74 min) while setting up a strong marathon block for next spring.
Injury‑prevention focus: three heavy strength sessions per week, track how your hips and sciatic area respond, and avoid double‑day overloads.
Race schedule: August and September tune‑up races, a goal half‑marathon in late October (or backup in November), plus a few 10K “back‑up” races in November/December.

Workout Example (Half‑Marathon Block Overview)

Duration: 12 weeks
Weekly Structure (example week):
- Mon: Easy run 6 mi @ easy conversational pace (Zone 2).
- Tue: Tempo run 4 mi @ half‑marathon goal pace (≈7:30 / mi).
- Wed: Heavy strength session (focus on hips, glutes, core) – 45 min.
- Thu: Easy run 5 mi + strides.
- Fri: Rest or active recovery (bike/ swim).
- Sat: Long run 10‑12 mi at 65‑70 % effort, finish with 2‑3 × 1 mi at goal half‑marathon pace.
- Sun: Light recovery run 4 mi or cross‑train.
Tune‑up races: August 10K, September 10K, then a half‑marathon race (Oct/Nov) to test the new speed‑endurance.
Strength tip: Log each strength session, note any sciatic flare‑ups, and adjust exercises (e.g., reduce targeted hip work if it aggravates the sciatic nerve).

Closing Note

Give this 12‑week half‑marathon block a try, tweak the paces to match your own fitness in the Pacing app, and keep the weekly effort steady. You’ll be ready for a fast half‑marathon and a strong marathon block next year—go for it!