Become A STRONGER Runner With These 5 Workouts | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Become A STRONGER Runner With These 5 Workouts from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to check out the full video for all the details.

Key Points

Mix fast, short intervals with longer, goal-pace repeats to train both speed and endurance. This blend is at the heart of effective running training, and you can learn more about the science behind it in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Keep recovery short (45‑90 seconds) to maintain heart-rate and train discipline.
Use “sandwich” or “surge” intervals (goal-pace, short hard burst, goal-pace) to practice race-day surges.
Incorporate undulating terrain for leg-strength without heavy hills.
Adapt all workouts to your own paces in the Pacing app.

Workout Example

Workout #1 – 600‑400‑200 m ladder

600 m at just a touch slower than 10 k pace, 400 m at 5 k pace, 200 m all‑out fast.
Do 2‑4 sets (start with 2, build to 4). Rest 2‑3 min between sets.
This descending ladder is fantastic for sharpening your leg turnover and building finishing speed. It’s exactly the kind of workout you need if you want to smash a personal best, and you can find more strategies like it in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Workout #2 – Kilometer Repeats

6‑10 × 1 km at goal race pace (10 k, half‑marathon, or marathon pace).
Rest 45‑90 seconds (steady jog, not walk). Keep rest ≤ 90 seconds.
When done at 10k pace, these repeats are a bread-and-butter workout for building the specific endurance needed for that distance. For a comprehensive look at preparing for this popular race, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout #3 – “Sandwich” Surges

Example: 2 min goal‑pace, 30 s hard, 2 min goal‑pace (repeat 3‑4 times).
For 10 k: 90 s – 30 s – 90 s; for half‑marathon: 3 min – 90 s – 3 min.
Goal: practice shifting gears and finishing faster.

Workout #4 – Undulating Terrain Intervals

Choose rolling hills (no big climbs). Run intervals (e.g., 3 min @ goal, 1 min easy, repeat 6‑8 times).
Focus on effort/feel rather than exact pace; builds leg strength and confidence.

Workout #5 – Two‑Mile Repeats

3‑5 × 2 mi repeats at goal marathon/half‑marathon pace.
Recovery 60‑120 seconds (just enough to catch breath).
Great for testing goal‑pace heart‑rate and maintaining a high zone.

Closing Note

Give one (or all) of these workouts a try this week, tweak the paces to match your current training, and log it in the Pacing app. You’ll feel stronger, faster, and ready for your next race—go crush it