Sub-74 HM: Mixed Pace Intervals

Workout - Sub-74 HM: Mixed Pace Intervals

• 0.0mi @ 8'00''/mi
• 6 lots of:
  • 2min @ 5'20''/mi
  • 1min 30s @ 8'00''/mi
  • 3min @ 8'00''/mi
• 6 lots of:
  • 30s @ 5'00''/mi
  • 1min @ 8'00''/mi
• 4 lots of:
  • 50m @ 5'00''/mi
  • 30s rest
• 0.0mi @ 8'30''/mi

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Breaking down SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 2 from The FOD Runner for you. This is well-designed programming, and we’ve pulled the essentials so you can run these workouts this week. Head to the full video for the complete picture.

Key Points

• Interval work (Tuesday) – Hit 6 × 2-minute repeats at roughly 5:20 / mi, 6 × 30-second reps at around 5:00 / mi, followed by 4 × 50-meter all-out bursts.
• Thursday tempo run – 30 minutes at 5:40 / mi starting out, then switch to 30 minutes at 6:40 / mi on a relatively flat route.
• Saturday distance session – 15 miles with alternating efforts: 500-meter segments at 6:00 / mi paired with 1-kilometer sections at 6:40 / mi, done for about 16 cycles.
• Using GPS effectively: Begin reps slightly after the familiar “black-spot” landmark, disregard sudden watch jumps, and rely on how the effort feels.
• Heart-rate data during recovery runs prevents you from pushing too hard and helps dial in the right effort level.

Workout Example

• Tuesday Interval: Start with 1 mile easy running. Next:
  • 6 × 2-minute repeats @ around 5:20 / mi
  • 6 × 30-second bursts @ roughly 5:00 / mi
  • 4 × 50-meter sprints at race pace (maintain good form). Wind down with 1 mile easy.
• Thursday Tempo: Ease in with 2 miles, then run 30 minutes @ 5:40 / mi, transition to 30 minutes @ 6:40 / mi on a hilly loop, close with 1 mile easy.
• Saturday Long Run: Begin with a 2-mile warm-up, then execute 15 miles of alternating paces: 500-meter pushes at 6:00 / mi, then 1-kilometer sections at 6:40 / mi, cycling through roughly 16 times. End with an easy few minutes.

Closing Note: Head out and run these workouts, adjusting the paces to fit your current fitness with the Pacing app. The FOD Runner delivers a proven plan for sub-74-minute half marathons—stay steady with effort, rely on feel when watch data gets wonky, and embrace the training! 🚀

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 2 - UNFINISHED WORKOUTS & GPS ISSUES | FOD Runner - YouTube (YouTube Video)