Exciting Training Update & 20 Mile Long Run Workout (Fartlek) | FOD Runner - The FOD Runner

Intro

This is a quick summary of Exciting Training Update & 20 Mile Long Run Workout (Fartlek) from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Training focus: After completing a spring half‑marathon, Andrew is shifting to shorter, sharper 10 K‑type work for the rest of the year while still maintaining long‑run endurance. For runners also looking to improve their performance over this classic distance, we have a complete guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• New coaching partnership: He’s now working with Doug Stewart (TMR Coaching) for his upcoming autumn races (7‑Bridge Night Race and a spring marathon).
• Long‑run strategy: Use a long run as a workout by adding a focused fartlek segment to boost confidence and speed. This is a fantastic way to introduce quality work without an extra session. To learn more about the benefits and different types of speed work, explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Practical tips: Keep mileage easy after a foot niggle, run every other day, stay hydrated, use gels for fuel, and watch for stitches.

Workout Example

20‑mile (≈32 km) long run with an 8‑rep Fartlek at mile 12.6

1. Start the run at an easy, comfortable pace (around 6:30‑6:40 min/mile uphill).
2. At mile 12.6 insert 8 × (3 min “on” / 2 min easy “off”) intervals.
   • “On”: push to ~6:00‑6:20 min/mile (or faster on steeper hills).
   • “Off”: easy jog or walk for 2 minutes to recover.
3. Continue the remaining distance at an easy pace, finishing around 20 miles (≈12.6‑13 mi total before the intervals, then 7‑8 mi after).
4. Tips during the workout:
   • Use a gel before the first interval and another midway if needed.
   • Monitor any foot niggle; if pain spikes, shorten the “on” interval or take a longer easy jog.
   • If you get a stitch, pause briefly, then resume the next interval.
   • Adjust the pace to your own training paces. The 3-minute “on” can be any effort you’re comfortable holding, such as your 10K race pace. If your goal is a faster 5K, you could even target that pace; we cover similar strategies in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Closing Note

Give this 20‑mile fartlek a try on your next long run, and feel free to customise the intervals and paces in the Pacing app to match your own fitness level. Happy running, and keep pushing toward those race goals! 🚀

References

• Exciting Training Update & 20 Mile Long Run Workout (Fartlek) | FOD Runner - YouTube (YouTube Video)

Workout - FOD Runner's 20-Mile Fartlek

• 20.2km @ 4'05''/km
• 8 lots of:
  • 3min @ 3'50''/km
  • 2min rest
• 4.9km @ 4'05''/km

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