#chasing125 - Key Workout - 2 x 2 mile surges VLOG & stats - The FOD Runner

Aug 13, 2025

Intro: We’re breaking down a fantastic workout from The FOD Runner’s VLOG, “#chasing125 – Key Workout – 2 × 2 mile surges.” It’s a challenging session that will push your limits, and we’ve got the summary so you can try it yourself. For all the details and Dean’s personal insights, be sure to watch the full video.

Key Points:

The session is an 8-mile run featuring two 2-mile “surge” intervals at a hard tempo. The target pace should be around your current 5k to 10k effort. Nailing this pace is key, and if you need help refining it, our guides on Mastering 5K Speed and Mastering the 10K can provide valuable strategies.
This workout’s structure forces you to recover and then re-engage at a fast pace, building mental toughness and training your ability to push through fatigue. It’s a fantastic example of a sophisticated workout, and you can learn more about the science behind these sessions in our deep dive on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
It’s especially ideal for half-marathon prep, as it perfectly mimics the challenge of holding your goal pace on tired legs in the later stages of a race.

Workout Example:

Warm‑up: 1 mile easy (steady pace).
First surge – 2 mi at tempo (target ~6:30 – 6:45 / mi).
Recovery: 1 mi easy (back to steady pace).
Second surge – 2 mi at the same tempo effort.
Cool‑down: 2 mi easy to finish 8 mi total. All distances are in miles, and paces are given as minutes per mile. Remember to adjust the tempo pace to match your current fitness and race goals. For precisely tailored splits, you can use the Pacing app to create a personalized plan.

Closing Note: Give this 2 × 2-mile surge workout a try to build strength and speed. Feel free to tweak the paces for your own fitness level, and don’t forget to watch the full video for Dean’s personal stats and extra tips. Happy running