A FULL Week Of RUNNING Training VLOG - Spring / Summer 2020 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of A FULL Week Of RUNNING Training VLOG - Spring / Summer 2020 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 week is built around a 10K training block with a focus on cadence (aiming for >170 steps/min) and easy, steady‑state mileage.
Runs are shifted to give extra recovery between sessions (Monday & Thursday, Tuesday & Wednesday swapped).
No heart‑rate data – everything is paced by feel and simple split times.
Trail work is used to reinforce good foot‑strike and turnover, while road runs keep the paces consistent.

Workout Example:

Monday – 6 × 1 km repeats on trails (uphill & downhill, head‑/tail‑wind sections). Keep a quick cadence, focus on smooth foot‑strike. Total distance ≈ 11–12 mi.
Tuesday – Easy run (~7 min / mi, 720 s per mile) with cadence >170 spm; no strict pace, just comfortable effort.
Wednesday – 30–40 min tempo on rolling terrain, paces around 5:50–6:00 / mi, include short hill surges.
Friday – 10‑mile night easy run at relaxed effort, serving as a recovery run.
Saturday – Long run ~17 mi (15–20 mi range) on mixed trails/roads, steady pace between 6:30 and 7:10 / mi, focusing on consistent effort and enjoying the scenery.

Practical Tips:

Prioritize cadence over exact pace; aim for a quick leg turnover especially on trails.
Use wind‑protected routes for interval work when possible; otherwise let the terrain dictate effort.
Swap workout days to create extra recovery – a simple schedule tweak can improve performance.
Keep runs flexible: if a session feels too hard, accept a slower effort and stay relaxed.

Closing Note: Give these runs a try, adjust the paces to match your own fitness in the Pacing app, and feel free to swap days or distances to suit your schedule. You’ll get a solid mix of speed, endurance, and fun terrain – now go out and enjoy the miles! (And don’t forget to watch the full video for the complete week’s footage and extra insights.)