20 Mile Long Run & Training Update | FOD Runner - The FOD Runner
Intro
This is a quick summary of 20 Mile Long Run & Training Update 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
- Ran a 20‑mile easy long run with no on‑run fueling, focusing on steady, comfortable pacing.
- Training this week featured hill reps, 400‑1000 m repeats, and a 3×10‑minute threshold session with short recoveries.
- Emphasis on building aerobic base and sharpening lactate threshold before upcoming races.
Workout Example
Long Run (20 mi) – run at a relaxed, conversational pace; no scheduled nutrition stops, just enjoy the tail‑wind and scenery.
Threshold Day (Thursday) – 3 × 10 min at threshold effort (≈ 6:00 / mi) with 3 min easy jog between sets.
Speed/Repeat Day (Tuesday) – 4–6 repeats of 400 m to 1 km at 1:18–1:21 per 400 m, jog recovery equal to the interval length.
Hill Reps – short, steep concrete hill repeats (30‑60 s up, easy jog down) to boost leg strength and power.
Closing Note
Give these sessions a go, tweak the paces to match your current fitness, and track them in the Pacing app. Have fun, stay safe, and keep building that mileage—your next race will thank you!
References
- 20 Mile Long Run & Training Update | FOD Runner - YouTube (YouTube Video)
Workout - FOD Runner's Threshold Booster
- 15min @ 10'30''/mi
- 3 lots of:
- 10min @ 6'00''/mi
- 3min rest
- 12min @ 12'00''/mi
to import the workout after you install it.
