Chasing 1:25: 2x2 Mile Threshold

Workout - Chasing 1:25: 2x2 Mile Threshold

• 10min @ 9'00''/mi
• 0.0mi @ 6'25''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 6'25''/mi
• 10min @ 9'00''/mi

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Intro

Here’s what The FOD Runner shares in the #chasing125 - Week 3 update VLOG — and how to apply it to your own training. The full video covers all the context, but we’ve extracted the core elements so you can start running the plan this week.

Key Points

• Andy is zeroing in on a 1:25 half-marathon (1 hour 25 minutes) and ramping volume toward 32–35 miles per week.
• Three signature weekly workouts anchor the training: an early-morning fasted run (5–6 miles at roughly 6:35 min/mi), a “2 by 2 mile strides” session (warm-up, threshold, recovery, then threshold again), and a 3-mile tempo run in the upper heart-rate zone (175–179 bpm).
• Long runs have reached 15 miles, with progression toward 20 miles planned for later phases.
• The strategy revolves around consistency: hold most running pace below 6:30 min/mi.

Workout Example

Weekly Sample (adjust paces to your own)

1. Monday – Pre‑breakfast run: 5 miles, advancing to 6, at roughly 6:35 min/mi as an easy effort.
2. Mid‑week – 2 by 2 mile strides:
   • 2 miles to warm up
   • 2 miles at threshold pace (just under 6:30 min/mi)
   • 2 miles at recovery effort (around 8:00 min/mi)
   • 2 miles for the second threshold block
3. Tempo session – 3 miles: Work in the upper heart-rate zone (roughly 175–179 bpm), targeting 6:30 min/mi or quicker.
4. Long run (weekend): 15 miles at a sustainable pace, keeping intensity well below 6:30 min/mi.

Closing Note

Try these sessions this week, dial in the distances and paces for where you’re at fitness-wise, and log everything in the Pacing app. You’re on track toward that 1:25 half-marathon—stick with it and watch the gains add up!

References

• #chasing125 - Week 3 update VLOG - YouTube (YouTube Video)