12 x 2 Minute Reps | Tuesday Workout | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 12 x 2 Minute Reps | Tuesday Workout from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The session is a 12‑repetition speed interval: run hard for 2 minutes, then recover for 2 minutes.
Goal: hit a pace faster than a 5K effort (aim for sub‑3:30 km per km) and improve leg turnover.
Warm‑up is 1.5 miles at an easy, steady pace before the intervals.
Focus on form, consistent effort, and a positive mental attitude throughout the grind.

Workout Example:

Warm‑up: 1.5 mi (≈2.4 km) easy jog.
Intervals: 12 × 2 min hard run → 2 min easy jog or walk.
- Target distance per 2‑min hard effort: ~0.35 mi (≈0.56 km), roughly a 5:42 min mile (≈3:30 min/km) on flat terrain.
- Adjust pace based on terrain (downhill a bit faster, uphill a bit slower).
Cool‑down: ½‑1 mi easy jog to finish.

Practical Tips:

Use a GPS watch or phone app to monitor the 2‑minute intervals and distance covered (aim for ~0.35 mi each).
Keep cadence around 170–180 spm for efficiency.
If the course is hilly, let the downhill help you hit the target distance and conserve effort on the uphills.
Stay mentally focused during the 2‑minute “hard” segments; treat the 2‑minute recovery as active rest, not a full stop.

Closing Note: Give this 12 × 2‑minute rep session a go and tweak the paces to match your current fitness using the Pacing app. Have fun, stay strong, and watch the full video for more context and motivation!