6 Mile Tempo Run On Trails | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 6 Mile Tempo Run On Trails 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 a 6.6‑mile (≈10.6 km) tempo session on mixed trail terrain, aiming for a steady effort in heart‑rate zones 3–4 (≈146–162 bpm).
With the HR monitor offline, the runner relied on feel and breathing to stay in the target zone.
Warm‑up starts at a comfortable 9‑minute‑mile pace before settling into the tempo effort.
The workout includes natural variations (uphills, flats, and a brief pause for a stray dog) that keep the run “alive” and teach you to adapt on the fly.

Workout Example:

Warm‑up: 5–7 minutes easy running at ~9 min/mi (≈5.5 min/km).
Tempo: Run 6.6 mi (≈10.6 km) at a steady effort that feels like a 6:30–6:45 min/mi pace (≈5.9–6.0 min/km), staying in HR zone 3‑4 (146‑162 bpm). Adjust speed for hills or terrain, but keep the perceived effort consistent.
Cool‑down: 5 minutes easy jog or walk to finish.

Closing Note: Give this trail tempo a go today—tweak the paces to match your own fitness using the Pacing app, and enjoy the boost in confidence and endurance. Happy running!

Remember to watch the full video on The FOD Runner for more context and visual inspiration.