Chasing 75 - Episode 3 - TEMPO RUN & TOP 5 Recovery TIPS | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “Chasing 75 - Episode 3 – TEMPO RUN & TOP 5 Recovery TIPS” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout and recovery tricks today. Be sure to check out the full video for all the details.

Key Points

Tempo Run: 40‑minute effort covering roughly 7 mi at a comfortably hard pace (the author calls it “soft‑dolphin speed”).
Weekly Training Snapshot: Rest day on Wednesday, Thursday – 8 × 1 km at half‑marathon (≈10 k) pace with 90 s recoveries, followed by 5 × 200 m fast repeats (≈33‑35 s each). Friday – easy recovery run; Saturday – long run.
Recovery Blueprint (5 tips):
1. Eat plenty – carbs + protein after every run; a simple tortilla wrap with nut butter works well. On rest days, increase overall calorie intake.
2. Daily stretch & foam‑roll – 15‑20 min focusing on hamstrings, quads, glutes, adductors, back; use a spiky ball for deeper work.
3. Active walking – 0.5–2 mi easy walk after long runs to keep blood flowing.
4. Protein/recovery shake – a quality shake post‑run helps muscle repair (any brand you prefer).
5. Hydration – aim for 2–3 large (≈2 L) water bottles per day, more after long runs.

Workout Example

Tempo Run (40 min):

Warm‑up 10 min easy jog.
Run 40 min at a steady, comfortably hard pace (≈7 mi total for the author).
Cool‑down 10 min easy jog.

Feel free to adjust the distance or time to match your current fitness level – just keep the effort “just below race pace.”

Closing Note

Give this tempo session a try, then roll in the five recovery habits to keep your body humming, even on those broken‑sleep nights. You can easily tweak the paces and volumes in the Pacing app to fit your schedule. Happy running, and don’t forget to watch the full episode for the author’s extra insights!