HM Tune-up Gear Changer

Workout - HM Tune-up Gear Changer

• 10min @ 8'00''/mi
• 2 lots of:
  • 8min @ 7'30''/mi
  • 1min 30s rest
  • 30s @ 5'40''/mi
  • 1min 30s rest
  • 30s @ 5'40''/mi
  • 1min 30s rest
  • 30s @ 5'40''/mi
  • 1min 30s rest
  • 30s @ 5'40''/mi
  • 1min 30s rest
• 5min @ 9'00''/mi

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Intro

Quick breakdown of “SUB 75 Minute Half Marathon Training Series - Week 6 (TUNE UP RACE WEEK)” from The FOD Runner — a solid watch with valuable coaching notes. Here’s what you need to run these sessions today. Watch the full video for the complete context and pacing guidance.

Key Points

• Flexibility matters – the week’s schedule shifts around life and your tune‑up race, showing how to roll with changes while staying on track.
• Monday: 60‑minute moderate run at roughly 7:00 min/mi (adjusted for hot, humid conditions).
• Wednesday: Tempo‑interval session (8 min tempo, 90 sec rest, 4×30‑second faster reps, 90 sec rest) repeated twice, followed by 5×1‑minute easy jogs – great for flushing legs before the long run.
• Sunday Race (10 mi) used as a long‑run race: start with ~8 km at an easy/tempo pace, then finish the last ~5 km at half‑marathon pace (around 5:30‑5:40 min/mi) to simulate the back‑end of a half‑marathon.
• Tuesday & Friday: easy steady runs (50 min and 60 min) and a short 30‑minute shake‑out with a few strides – good recovery and solid race prep.
• Practical tip: Listen to your body, adjust paces for weather (e.g., slower pace on hot days), and consider nutrition changes (e.g., cutting sugar from cereal) if you feel sluggish.

Workout Example (Wednesday Tempo Session)

Warm‑up: 10‑15 min easy jog

Set 1:
  • 8 min tempo @ ~7:30 min/mi (hard but sustainable)
  • 90 sec easy jog
  • 4 × 30‑sec fast intervals @ ~5:30‑5:40 min/mi
  • 90 sec easy jog

Repeat Set 1 a second time.

Finish: 5 × 1‑min easy jogs (recovery) – keep the effort easy.
Cool‑down: 5‑10 min easy jog.

Race‑Week Long Run (Sunday 10 mi race)

• Start with 8 km at a comfortable, slightly faster than easy pace (~6:30 min/mi).
• Finish the last 5 km at half‑marathon pace (~5:30‑5:40 min/mi) to simulate the final push of a half‑marathon.
• If you still have energy, finish the last 2 km a little quicker (around 5:20 min/mi) for an extra stimulus.

Closing Note

Run this week’s adjustable schedule, tweak the paces using your training data from the Pacing app, and execute the tune‑up race with purpose. You’re ready for the half‑marathon. 🚀

References

• SUB 75 Minute Half Marathon Training Series - Week 6 (TUNE UP RACE WEEK) - YouTube (YouTube Video)