15 Mile Long Run | Running Training Update | Running VLOG | FOD Runner - The FOD Runner
Intro
This is a quick summary of “15 Mile Long Run | Running Training Update | Running VLOG | FOD Runner” 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 main focus is a 15‑mile easy‑ish long run with a short fart‑lek finish to add a bit of speed work.
- Recent training week included a 10 × 800 m interval session (with rest) and 3 × 2‑mile repeats—good examples of mid‑week speed work.
- The runner is aiming for 50–60 mi weekly mileage and gradually building up to longer long‑runs (up to 60 mi per week in the future).
- Practical tip: keep the long‑run at a comfortable, conversational pace and add a few gentle pickups (fart‑lek) at the end to finish strong.
Workout Example
15‑mile Long Run (Easy Pace)
- Distance: 15 miles (≈ 24 km)
- Pace: Easy, conversational (roughly 60–70 % of max heart rate, comfortable enough to hold a conversation).
- Finish: Add 5‑10 minutes of fart‑lek – 30‑second pickups at a faster, but still comfortable, pace every 5‑10 minutes.
Optional Speed Session (earlier in the week)
- 10 × 800 m intervals with a short jog or walk recovery (e.g., 2‑minute rest).
- 3 × 2‑mile repeats at a steady, slightly faster than long‑run pace, with 2‑minute easy jog between repeats.
Closing Note
Give this 15‑mile easy run a try, adjust the pace to suit your own fitness level in the Pacing app, and feel free to tweak the fart‑lek portion to match your goals. Happy running, and keep building that mileage! 🚀
References
Workout - Forest Route Finisher
- 10min @ 10'30''/mi
- 0.0mi @ 8'45''/mi
- 5 lots of:
- 30s @ 7'00''/mi
- 1min 30s rest
- 10min @ 11'00''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
