FOD Runner's 20-Mile Fartlek

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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Intro

The FOD Runner’s Exciting Training Update & 20 Mile Long Run Workout (Fartlek) has practical ideas for your next long run. Here’s what we pulled from the video so you can use it today.

Key points

• Training focus: after a successful spring half-marathon, Andrew is shifting toward shorter, punchier 10K work for the rest of the year while keeping his long-run base. If you’re chasing the same distance, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• New coaching partnership: Andrew has joined Doug Stewart of TMR Coaching to prepare for autumn races (the 7-Bridge Night Race and a spring marathon).
• Long-run strategy: turn your long run into a workout by adding a fartlek block. Useful way to add speed work without an extra session. For more on speed work, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Practical tips: keep easy runs easy after foot issues, alternate run days, hydrate, fuel with gels, watch for side stitches.

Workout example

20-mile (around 32 km) long run with an 8-rep fartlek at mile 12.6:

1. Start at an easy, sustainable pace (around 6:30 to 6:40 min/mile, adjusting for hills).
2. At mile 12.6, do 8 x (3 min on / 2 min easy off) intervals.
   • On: around 6:00 to 6:20 min/mile (faster on climbs as conditions allow).
   • Off: easy jog or walk.
3. Finish the remaining miles at a comfortable pace. Total around 20 miles (12.6 to 13 miles before intervals, 7 to 8 miles after).
4. Guidance:
   • Take a gel before the first interval and another partway through if needed.
   • Watch your foot. Back off effort or extend recovery if discomfort rises.
   • If a stitch hits, ease up briefly, then pick up the next interval.
   • Adjust paces to your current fitness. The 3-min on segments can target 10K race pace, or 5K pace if that’s your goal. See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Closing note

Try this 20-mile fartlek on your next long outing and adjust intervals and paces in the Pacing app.

References

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