Track Speed Work With Tyres & Trainers | Severn Bridge Half Marathon Training Week 5 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This week, we’re breaking down a fantastic track session from The FOD Runner’s video, “Track Speed Work With Tyres & Trainers | Severn Bridge Half Marathon Training Week 5.” It’s a great watch and a perfect example of how to build speed and endurance with interval workouts. If you want to dive deeper into the science and structure behind this type of training, our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is a great place to start. Be sure to check out the full video for all the details from the runners themselves.

Key Points

The session is a first speed workout on a track (grass surface, so grip is limited).
Main runner does 6 × 1 km intervals; Ian does 2 × (3 × 200 m) repeats.
Focus on consistency and a hard effort. For the 1 km repeats, this means targeting your 5‑K race pace. Nailing this intensity is key, and we have some proven strategies for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time that are perfect for the job.
Keep a good rest between repeats (about 2‑3 minutes for 1 km, 1‑2 minutes for 200 m).
Use a drone or friend for filming to keep motivation high.

Workout Example

Warm‑up: 10‑15 min easy jog + dynamic stretches.
Main Set:
- Option A (Main runner): 6 × 1 km at a hard, steady effort (aim for 5‑K race pace). Rest 2‑3 min between each kilometer.
- Option B (Ian’s style): 2 sets of 3 × 200 m at a fast interval (slightly faster than 5‑K pace). Rest 1‑2 min between each 200 m, and 3‑4 min between the two sets.
Cool‑down: 10 min easy jog + stretch.

Tips

Keep the intervals consistent; aim for similar split times (around 3:30‑3:40 per km for a 5‑K pace).
If the track is grass, focus on good form and stay relaxed on the legs.
Adjust rest intervals based on how you feel – longer rest if you’re tired.

Closing Note Give this track speed session a try this week! While it’s framed within a half marathon plan, the speed and power you build are fundamental for any distance. This kind of workout is just as effective whether you’re chasing a 5K personal best or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Tweak the paces to match your own training zones in the Pacing app, and enjoy the boost in speed! 🚀