20 Mile Race Training Plan VLOG | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “20 Mile Race Training Plan VLOG” 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 plan is a 9‑week, 5‑day‑a‑week schedule leading up to a 20‑mile race on March 11, 2017, with Wednesday as a cross‑training day (bike).
Weekly structure includes recovery runs, threshold/tempo sessions, and long runs that incorporate negative‑split, fart‑lek, and “kick‑in‑gear” segments.
Workouts are built around 8‑mile days (2 mi warm‑up + 2 mi cool‑down) with 2‑minute intervals at 3‑k/5‑k pace and a strong finish.
Cross‑training: When time is tight, substitute a half‑marathon bike session for the Wednesday run.
Long‑run strategy: Alternate easy long runs with harder versions (negative splits, fart‑leks) to build stamina and confidence for the 20‑mile distance.

Workout Example

Typical 8‑mile workout (all distances in miles):

Warm‑up – 2 mi easy jog
Main set – 8 mi total including:
- 2 min intervals at 3‑k/5‑k pace (e.g., 2 min fast, 2 min recovery) repeated for the bulk of the run
- Finish with a negative‑split segment: last 2‑3 mi at a slightly faster pace than the earlier part
Cool‑down – 2 mi easy jog

Long‑run progression (examples from the plan):

Week 1: 15 mi total, last 5 mi at a harder pace
Week 2: 17 mi total, with a 6‑mi faster segment
Week 3: 18 mi total, building to 20 mi easy with a 9‑mi steady finish
Weekly mileage peaks around 120 mi over 3‑4 months, with a cut‑back week for recovery.

Closing Note

Give the plan a try and tweak the paces to match your own fitness using the Pacing app. You’ve got this—run strong, finish comfortably, and enjoy the journey to 20 miles! 🚀