Sub-74 Half: Week 1 Intervals

Workout - Sub-74 Half: Week 1 Intervals

• 10min @ 8'00''/mi
• 5 lots of:
  • 2min @ 5'20''/mi
  • 1min rest
• 5 lots of:
  • 1min @ 5'10''/mi
  • 1min rest
• 5 lots of:
  • 30s @ 4'30''/mi
  • 30s rest
• 5min @ 8'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sub74-half-week-1-intervals-91eef05b

Don’t have the app? Copy the reference above,
to import the workout after you install it.

The FOD Runner uploaded a solid breakdown of “SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 1 – FAST INTERVALS & AN INJURY??” — we’ve distilled the key takeaways so you can implement the workout immediately. Watch the full video for additional context and coaching cues.

Key Points:

• Moderate Monday: A 60‑minute trail run with elevation gain capped around 400 ft builds the aerobic base you need. Think of this as your steady-state foundation.
• Tuesday interval session: This multi-part speed workout trains your turnover and pushes your lactate threshold. Want the science behind this kind of training? Our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide explains the methodology. The structure is: 5 × 2 min at 5:20 (pace) with 1 min jog recovery, then 5 × 1 min at 5:10 (pace) with 1 min jog, finishing with 5 × 30 sec fast efforts. Those shorter, quicker reps build speed quickly. For similar approaches, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Thursday track workout: 16 × 200 m at 10 k pace (≈5:20). If you’re training for that distance, check Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for more context. Follow with 4 × 400 m at marathon pace (≈6:00), using 1‑min float recovery between reps.
• Saturday long run: 15 mi at 6:40 min/mi on rolling hills.
• Practical tip: Stick to flat, low‑incline courses for speed work. Start conservatively with your paces and adjust based on your current fitness.

Workout Example (Tuesday):

5 x 2 min @ 5:20 pace – 1 min jog
5 x 1 min @ 5:10 pace – 1 min jog
5 x 30 sec fast – 30 sec recovery
Total time ≈ 30 min

How to customize: Enter the intervals into the Pacing app, adjust the 5:20/5:10 targets to match your current training paces, and set recovery periods to align with the structure.

Closing Note: Try these workouts, adapt the paces to where you are now, and track your improvement. Structured interval training like this accelerates progress toward that sub‑74‑minute half marathon goal. Train smart, avoid injury, and log your sessions in Pacing for real-time progress tracking.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 1 - FAST INTERVALS & AN INJURY?? | FOD Runner - YouTube (YouTube Video)