13 Mile Long Run Workout & What's Coming Up Next?! | FOD Runner - The FOD Runner
Intro
This is a quick summary of 13 Mile Long Run Workout & What’s Coming Up Next?! 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
- April is a light race month; May brings a spring mile, a potential marathon, and a local 5K/half‑marathon series.
- The run doubles as a long‑run plus a small speed session to test a lingering glute strain.
- Pace references are in minutes : seconds per mile (e.g., 6:52, 6:11, 5:50).
- After today’s run, a “2 × 2‑mile” workout with 0.5‑mile easy recoveries is planned for the next Tuesday.
Workout Example
13‑mile long run (approximately 21 km)
- 12 miles easy – conversational pace, focus on staying relaxed.
- Three‑mile pickup broken into three sub‑segments:
- 1 mile @ ~6:52 /mi, followed by 0.5 mi easy recovery.
- 1 mile @ ~6:11 /mi, followed by 0.5 mi easy recovery.
- 1 mile @ ~5:50 /mi, finish with a brief cool‑down.
- Total distance = ~13 mi (≈21 km).
Planned Tuesday session (to further gauge the glute):
- 2 mi easy warm‑up
- 2 mi @ target race pace
- 0.5 mi very easy recovery
- 2 mi @ target race pace
- Finish with a short cool‑down.
Feel free to adjust the paces to match your own recent training speeds.
Closing Note
Give this long‑run + pickup combo a try this week, and tweak the intervals in the Pacing app to fit your current fitness. You’ve got the tools—now get out there and keep building those miles!
References
Workout - 13-Mile Fast Finish Long Run
- 805m @ 12'00''/mi
- 14.5km @ 11'00''/mi
- 1.6km @ 9'00''/mi
- 805m @ 12'00''/mi
- 1.6km @ 8'00''/mi
- 805m @ 12'00''/mi
- 1.6km @ 7'00''/mi
- 805m @ 12'00''/mi
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