FOD Runner's Bread & Butter

Workout - FOD Runner's Bread & Butter

• 12min @ 9'00''/mi
• 4 lots of:
  • 100m @ 5'30''/mi
• 8 lots of:
  • 3min @ 6'00''/mi
  • 1min 30s rest
• 12min @ 8'30''/mi

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Quick Summary

Here’s a breakdown of “Chasing 75 – The Intro” from The FOD Runner. This video offers a solid training framework you can implement right away. Watch the full video for the complete picture.

Key Points

• Goal: Complete a 75‑minute half‑marathon (target pace ~5:30 – 5:37 min/mile, roughly 115 – 117 min flat). The objective: get as close as possible without necessarily breaking that barrier yet.
• Current Fitness: Recent performances: a 10 km in 34:54 (sub‑35) and a half‑marathon clocked at 1:17 :41 over 13.3 km. That translates to roughly a low 1:11–1:12 half‑marathon pace.
• Training Block: A 4‑6‑week “tuning‑up” block building toward 60‑70 mi per week (possibly including a 70‑mi week). The priority: consistent weekly mileage to stay healthy.
• **Weekly Structure (example week):
  • Tuesday: Easy run.
  • Wednesday: Bike repeats at 10 k pace: 3‑4 reps with 90‑sec recovery, targeting an average pace of 3:25‑3:26 min/km (≈5:30‑5:35 min/mile) over mixed ground.
  • Thursday/Friday: Easy runs, no additional hard sessions.
  • Saturday: Long run (21 mi most recently) with a focus on relaxed running and avoiding overexertion.
• Practical Tips:
  • Maintain steady mileage (50‑55 mi for several months) before pushing volume higher.
  • Test your fitness with standard workouts (e.g., 8 × 3‑minute repeats at 6‑min mi pace).
  • Make recovery a priority—take an extra rest day if your calves feel tight—and spread hard efforts throughout the week rather than stacking them.

Sample Workout from the Video

Tuesday: Easy run (no specific paces)
Wednesday: 10‑k pace bike intervals – 3‑4 repeats, 90 s recovery, aim ~5:30 min/mile pace
Thursday/Friday: Easy runs, focus on recovery
Saturday: Long run (aim 20‑22 mi), keep effort comfortable, use terrain changes for strength

Scale the paces based on your own fitness level using the Pacing app.

Closing Note

Put this training block to the test, adjust the mileage and paces to your current fitness, and monitor your progress through the Pacing app. Time to go after that 75‑minute half—ready? 🚀

References

• Chasing 75 - The Intro | FOD Runner - YouTube (YouTube Video)