Sub-74 Half: Mixed Intervals & Tempo

Workout - Sub-74 Half: Mixed Intervals & Tempo

• 10min @ 5'30''/km
• 20 lots of:
  • 2min @ 3'32''/km
  • 1min rest
• 30min @ 3'47''/km
• 10min @ 5'30''/km

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This summary covers SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 6 - HOT Sessions & Mixed Up WEEK from The FOD Runner. The video provides complete coverage; here’s what you need to run these workouts today.

Key Points:

• Running in the heat works as budget altitude training—your body adapts to handle cooler fall race conditions.
• The week is structured at 50% effort: moderate Monday (roughly 70 minutes), hot intervals Wednesday, an easy 8-mile Thursday, moderate Friday, and Saturday’s mixed session.
• Pacing targets include 300-m repeats at 5:00/mile, 200-m repeats near 4:50/mile, and 2-minute repeats around 5:40/mile.

Workout Example (Saturday Mixed Session):

1. Begin with a 10-minute warm-up jog.
2. Run 20 × 2-minute intervals at roughly 5:40/mile pace.
3. Recovery between efforts: 1 minute of easy running (keep it relaxed).
4. After all 20 intervals are done, finish with a 30-minute moderate run (challenging pace, but not an all-out effort).

Optional Wednesday Hot Session (if you’d prefer a shorter track workout):

• 14 × 300 m at roughly 5:00/mile pace (around 55–57 seconds per rep).
• Followed by 4 × 200 m at about 4:50/mile pace (approximately 45–50 seconds per rep).

Closing Note: Take these sessions for a spin, dial in the paces for your current fitness, and track them in the Pacing app. Stay safe when it’s hot, have fun with it, and keep pushing toward that sub-74-minute half marathon goal! 🚀

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 6 - HOT Sessions & Mixed Up WEEK | FOD Runner - YouTube (YouTube Video)