FAST 20 Mile LONG RUN In The NEW Nike NEXT%2 Colourway + BIG MAILTIME Unboxing - The FOD Runner

Intro

This is a quick summary of FAST 20 Mile LONG RUN In The NEW Nike NEXT%2 Colourway + BIG MAILTIME Unboxing 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

• Back off your usual long‑run paces (normally 6:30‑6:40 min/mile) and run the bulk of the run in the mid‑6 min/mile range to manage fatigue.
• Use short “surge” miles (around 6:00‑5:50 min/mile) on slight hills to add quality without over‑reaching.
• Keep the run undulating: alternate a faster mile with a recovery mile, aiming for six such repeats.
• Listen to how you feel; if you’re strong after the planned work, add another mile or two.
• Fuel smart: carb‑load the night before and consider easy hydration tablets on the run.

Workout Example (20 mi long run, ~2 h 10 m total)

1. Warm‑up – 1 mi easy (~7:10 min/mi).
2. Repeat 6×:
   • Fast mile (≈6:00 min/mi, uphill or flat) – “surge”.
   • Recovery mile (≈6:50‑6:55 min/mi, mostly uphill) – moderate effort.
   • Typical paces observed: 6:05, 6:04, 5:53 (downhill), 6:51, 5:57, 6:05.
3. Cool‑down – finish with easy miles to hit the 20‑plus‑mile mark.
4. Optional – if you still feel good after the six repeats, add another loop or two on the industrial estate.

Practical Tips

• Pace control: start slower than usual, then gradually pick up speed on the surge miles.
• Terrain awareness: use slight hills for the faster miles; downhill sections naturally drop the pace.
• Feel‑based effort: don’t obsess over heart‑rate; run by how you feel and adjust on the fly.
• Fuel: eat a carbohydrate‑rich meal the night before; bring easy‑to‑digest carbs/hydration tablets for the run.
• Flexibility: the workout is designed to be adaptable – you can shorten or extend the total mileage based on how you feel that day.

Closing Note

Give this undulating long‑run a try and tweak the paces to match your own speed using the Pacing app. Have fun, stay safe, and enjoy the miles – you’ve got this! 🚀

References

• FAST 20 Mile LONG RUN In The NEW Nike NEXT%2 Colourway + BIG MAILTIME Unboxing | FOD Runner - YouTube (YouTube Video)

Workout - 20-Mile Surge Long Run

• 0.0mi @ 7'10''/mi
• 6 lots of:
  • 0.0mi @ 5'58''/mi
  • 0.0mi @ 6'53''/mi
• 0.0mi @ 7'23''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/20mile-surge-long-run-35a6a79e

Don’t have the app? Copy the reference above,
to import the workout after you install it.