FOD Runner's Tempo Progression
Workout - FOD Runner's Tempo Progression
- 5min @ 8'05''/mi
- 15min @ 5'35''/mi
- 2min @ 7'35''/mi
- 4min @ 5'25''/mi
- 1min 30s @ 8'05''/mi
- 4 lots of:
- 1min 30s @ 5'05''/mi
- 1min @ 8'05''/mi
- 5min @ 5'35''/mi
- 5min @ 8'05''/mi
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Intro: Covering Half Marathon Training Series – Week 2 (Sub 75 Minutes) from The FOD Runner, this breakdown pulls the best parts from the video so you can hit the ground running. Don’t skip the full video—it’s loaded with detail.
Key Points:
- Week 2 balances tempo, easy, and long-run work with intervals, and slots in a dedicated rest day Tuesday.
- The centerpiece Wednesday tempo pairs a 15-minute steady push (~5:30–5:40/mile) with short jogs, then caps off with a secondary 5-minute tempo.
- Friday brings a 10 × 3-minute “over/under” circuit—3 minutes hard, 3 easy—to stress-test your lactate threshold.
- Saturday’s long run spans roughly 90 minutes at a controlled, measured pace with stride pickups near the finish.
- Practical reality: dial easy runs down to truly easy, eat smart before and during the longer stuff, finish strong with strides, and dial in your numbers with the Pacing app based on where you are right now.
Workout Example (Wednesday Tempo):
- Start with 10 min easy spin and a few strides.
- 15 min tempo at ~5:30–5:40/mile.
- 2 min easy jog.
- 4 min effort (notch faster than tempo) then 90 sec easy.
- 4 × 90 sec on / 60 sec off (hard 90 sec, recover 60 sec).
- 5 min tempo to wrap.
Closing Note: Take these workouts for a spin, dial the paces to your current shape with the Pacing app, and keep grinding toward that sub–75–minute half. Run hard and stay fired up!