Workout - FOD Runner's Speed Endurance

• 10min @ 6'00''/km
• 4 lots of:
  • 100m @ 2'15''/km
  • 1min rest
• 8 lots of:
  • 2min 30s @ 3'45''/km
  • 1min 30s rest
• 3min @ 5'00''/km
• 8 lots of:
  • 30s @ 3'30''/km
  • 1min rest
• 3min @ 5'00''/km
• 4 lots of:
  • 50m @ 2'30''/km
  • 45s rest
• 10min @ 6'00''/km

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Intro

Here’s a breakdown of “SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 11 - RECOVERY Gear & Race Announcement” by The FOD Runner. Want to implement these workouts yourself? We’ve laid them out below—watch the full video to see how it all comes together.

Key Points

• Modified training week (post-vaccination): lower volume, easy-paced runs, with a single hard session early on.
• Speed-building intervals with Lee: a progression of efforts (8 × 2:30 min, 8 × 30 s, 4 × 50 m strides) to boost speed endurance. If you’re curious about the science behind these sessions, check out our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Hill repeats on trail: 4 × 12‑minute efforts (roughly 2 mi per repeat) on an out-and-back trail section, self-paced around 5:50 /mi. This kind of sustained work builds the endurance foundation you need for longer races—a topic we dig into with our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance resource.
• Recovery equipment: testing a softer foam roller alongside daily activation work with resistance bands.
• Upcoming races: four events lined up over the next month—4‑mile flat race (20 Aug), 7‑Bridge half (late Aug), Cheltenham half (5 Sep), Bristol half (19 Sep).
• Weekly schedule: Monday easy (~12 mi), Tuesday interval workout, Wednesday easy (90 min), Thursday off, Friday trail intervals (48 min total), Saturday long run (~15 mi).

Workout Example

Tuesday – Interval Session (with Lee)

• Warm‑up: 3 mi easy.
• 8 × 2:30 min at a manageable pace you can sustain (building on the duration from previous weeks).
• 8 × 30 s fast strides. These short, sharp efforts are a time-tested way to build top-end speed—something that matters even at marathon distances. How these principles apply to shorter races is covered in our Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time guide.
• 4 × 50 m strides to finish.
• Cool‑down: 3 mi easy.

Friday – Trail Interval Session

• Warm‑up: 16 min easy.
• 4 × 12‑minute hill repeats (roughly 2 mi per repeat) on an out‑and‑back trail. Go by feel; target ~5:45–5:55 /mi.
• 2‑minute recovery jog between reps.
• Cool‑down: 15‑minute easy run.

Closing Note

Test out these sessions and dial in the paces to match your fitness level in the Pacing app. Keep it fun, stay injury-free, and make the most of those upcoming races! 🎉

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 11 - RECOVERY Gear & RACE ANNOUNCEMENT | FOD Runner - YouTube (YouTube Video)