Speed Endurance Builder
Workout - Speed Endurance Builder
- 12min @ 9'00''/mi
- 8 lots of:
- 3min @ 5'48''/mi
- 2min rest
- 12min @ 9'30''/mi
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Intro: This breakdown covers My “Mini” Autumn Half Marathon Training Plan from The FOD Runner—a solid video worth watching in full. We’ll walk you through the workout structure so you can get started right away.
Key Points:
- Structured as a six-week block without formal recovery weeks; intensity builds to week 4, then backs off slightly for week 5 before the final week’s taper.
- Emphasizes speed-endurance, threshold, and tempo work instead of chasing high mileage (around 50 mi/week).
- Easy runs follow heart-rate targets (max 135 bpm) on Mondays and Wednesdays; Saturdays feature long runs extending to 20 miles.
- The main hard sessions alternate: interval repeats (3 min work / 2 min recovery), mile repeats, 1-km repeats, and tempo runs just below your threshold (roughly 165 bpm).
Workout Example (Week 1):
- Tuesday (Interval session): 8 repetitions of 3 minutes at ~5:45–5:50 per mile (10-K race intensity) with 2-minute easy recovery. Around 24 minutes of hard work total.
- Thursday (Mile repeats): 5 miles run at ~5:45 pace with 2-minute jog breaks in between. Roughly 30 minutes in the threshold zone.
- Saturday (Long run): 16–18 miles at an easy effort, staying at or below 135 bpm heart rate; you can add a few quick strides at the end if you like.
Practical Tips:
- Keep easy days short (45–120 minutes) and controlled by heart rate to support your recovery.
- Before a race, a simple 10-minute easy jog the day before works fine if you’re short on time.
- If Thursday’s workout feels out of reach, swap it for easy strides or a relaxed run instead.
- Adjust your paces based on your own lactate threshold; these numbers assume a 6 min/mi baseline, so scale up or down depending on where you are now.
Closing Note: Jump into this plan, dial in the paces to match where you’re at fitness-wise, and record your sessions in the Pacing app so you can fine-tune everything for your own targets. Train smart, stay disciplined, and make those autumn half-marathons count! 🚀