FOD Runner's Strength Long Run
Workout - FOD Runner's Strength Long Run
- 12min @ 9'30''/mi
- 0.0mi @ 7'00''/mi
- 0.0mi @ 6'30''/mi
- 0.0mi @ 10'00''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Here’s a breakdown of #chasing125 - Week 8 update VLOG - Training Progress & Small Races vs Big Races from The FOD Runner. Andy shares a training blueprint you can use. Watch the full video for context and commentary.
Key points:
- Consistency beats volume. Andy’s held around 30 miles per week for seven weeks, below the ideal 40 to 50 mile range but enough for steady progress.
- His week cycles through tempo, threshold, easy, and long runs. Threshold work sits sub-6:10 min/mile. Uphill portions of the long run stay under 7 min/mile.
- The long run starts at race pace for the opening miles, includes a 3 to 4 mile gradual uphill (all under 7 min/mi), then wraps with easier running.
- Simple structure works. Stick with a basic weekly plan, log your miles, and push for something each week, either faster pace or longer distance. Heart rate data helps but isn’t required.
Workout example:
Weekly training blueprint (miles):
- Easy run: 4 to 5 mi at conversation pace.
- Tempo run: 4 to 5 mi at around 7:00 min/mi (just below race pace).
- Threshold run: 3 to 4 mi at sub-6:10 min/mi (hard but sustainable).
- Long run: 10 to 12 mi, start at race pace, include a 3 to 4 mi gradual uphill segment under 7:00 min/mi, finish easy.Scale the mileage and paces to where you are now. The Pacing app can help you dial these in.
Closing note: Try this structure, adjust paces to your fitness, and see how the routine builds over weeks. Use the Pacing app to customize and track what works for your next race.
References
- #chasing125 - Week 8 update VLOG - Training Progress & Small Races vs Big Races | FOD Runner - YouTube (YouTube Video)