20 Mile Long Run With Stu On The Reverse OMM Lite Course | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 20 Mile Long Run With Stu On The Reverse OMM Lite Course 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 run is designed to be easy and enjoyable – keep the effort relaxed, heart rate low, and savor the forest scenery.
A reverse OMM Lite course is a bit tougher than the normal direction, so expect some extra hill work and occasional walking.
Aim for a steady ~9‑minute mile pace; if terrain forces you to walk, keep the overall effort easy.
The run can stretch beyond the planned 20 mi (the vlogger logged 17 mi after a shortcut) – listen to your body and adjust distance as needed.

Workout Example:

Warm‑up 5–10 min easy jog on flat ground.
Start the 20‑mile long run on the reverse OMM Lite route. Keep a relaxed effort, targeting ~9 min/mi (≈5.5 min/km).
If the hills get steep or you need recovery, insert short walk breaks (30‑60 sec) while staying in the easy zone.
Monitor your heart rate and stay in a low‑intensity zone (below 75 % of max HR).
Finish with a 5‑minute cool‑down jog or walk.

Closing Note: Give this easy 20‑mile adventure a go, tweak the pace or walk breaks to fit your own fitness, and log it in the Pacing app so you can customize the workout for your personal training goals. Enjoy the trails and keep those miles adding up!