Forest Route Finisher
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
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Intro
This post summarizes “15 Mile Long Run | Running Training Update | Running VLOG | FOD Runner” by The FOD Runner. A worthwhile video that covers a practical long-run session. We’ve pulled out the essentials so you can take the workout for a spin today. Watch the full video for the complete picture.
Key points
- The centerpiece is a 15-mile easy-ish long run capped with a brief fartlek finish for some added tempo work.
- Earlier in the training week: a 10 × 800 m interval session (with recovery periods) and 3 × 2-mile repeats. Both solid mid-week speed builders.
- The runner targets 50 to 60 mi weekly mileage and is working toward sustaining longer runs (potentially 60 mi per week down the road).
- Key takeaway: run the long run at an easy, chatty pace, then finish with a few quick-paced surges (fartlek) to end with some punch.
Workout example
15-mile long run (easy pace)
- Distance: 15 miles (about 24 km)
- Pace: easy, conversational (approximately 60 to 70% of max heart rate, a speed where talking feels natural).
- Finish: include 5 to 10 minutes of fartlek. 30-second accelerations every 5 to 10 minutes, brisk but still controlled.
Optional speed session (earlier in the week)
- 10 × 800 m intervals with brief recovery (e.g., 2-minute jog or walk rest).
- 3 × 2-mile repeats at a steady clip, just a touch quicker than long-run pace, with 2-minute easy jog recovery between each.
Closing note
Try this 15-mile easy run, dial in the pace using the Pacing app to match where you’re at, and adjust the fartlek as your goals call for.