Become A Stronger Runner (Made EASY) - The FOD Runner

Aug 13, 2025

Quick summary of Become A Stronger Runner (Made EASY) from The FOD Runner

This is a concise recap of the video – watch the full version for all the nuances and examples.

Periodised training blocks (12‑16 weeks) that mimic the high‑school/college “American Running Development System”. Each block focuses on a specific distance, like a 10 K, half‑marathon, or marathon. If a 10K is your goal, our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance offers a great template. The block structure alternates between base‑building and race‑pace work to develop both your aerobic engine and fast‑twitch fibers.

Weeks 1‑4 – Aerobic base: easy‑moderate mileage, long runs, light hill reps.
Weeks 5‑8 – Speed focus: goal‑pace intervals. This is where you really start to build speed. For a deeper understanding of how to structure these crucial workouts, check out our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The workouts themselves will vary by goal, from 4 × 12 min at marathon pace to the much sharper efforts needed for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Keep the intensity at your target race pace; avoid all‑out sprinting.
Weeks 9‑14 – Race‑specific sharpening: longer tempo runs or marathon‑pace runs, plus distance‑specific long runs (e.g., 18‑km at marathon effort for a marathon block, 12‑km at 10 K effort for a 10 K block).
Weeks 15‑16 – Taper: reduce volume, keep a few short goal‑pace pickups, let the body recover before the target race.

Stick to goal‑pace work when beginning a new block – it eases your body into the right intensity without excess stress.
Insert a time‑trial early in the block (e.g., a 4 × 12‑min marathon‑pace run) to benchmark heart‑rate and perceived effort; repeat at the end to see progress.
Match shoes to the block – lightweight, responsive shoes for 5‑K/10‑K work; cushier, high‑drop shoes for marathon‑length miles.
Use a coach or a structured plan if the block format feels unfamiliar; a plan keeps the aerobic, speed, and taper phases clear.
Prioritise recovery – foam‑roller, massage gun, or a monthly sports massage will keep muscles ready