FASTEST EVER Long Run?! ASICS NOVABLAST 5 SMASHES Expectations - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of FASTEST EVER Long Run?! ASICS NOVABLAST 5 SMASHES Expectations 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:

At the end of week 4 (six weeks from the race) the runner adds intensity to the long run to develop speed‑endurance.
The workout is 5 × 3‑minute hard intervals (3 min on, 3 min off) on hilly trails, with the “off” periods kept as strong, steady floats—not easy jogs.
An aggressive fueling strategy uses three 45‑g carbohydrate gels (≈90 g carbs total) taken during the run, proving they can be tolerated even during hard hill repeats.
The ASICS NOVABLAST 5 shoes are praised for comfort and ability to maintain fast uphill paces (mid‑500s / mid‑600s min‑mile).
Warm‑up: ~40‑minute easy‑steady run before the intervals.

Workout Example:

Warm‑up: 40 min easy‑steady run (any comfortable pace).
Main set: 5 repetitions of:
- 3 min hard – push as fast as possible (target paces: 5:37 / 5:30 / 5:20 min‑mile depending on hill, aiming for sub‑5:50 on hills).
- 3 min “float” – steady, strong jog (not a recovery jog).
Cool‑down: 10‑minute easy run to finish.
Fueling: Take one gel (≈45 g carbs) before the first interval and then two more at ~30‑minute intervals (total three gels, ~90 g carbs) with no GI distress.

Closing Note: Give this uphill‑interval long run a try, tweak the paces to fit your current fitness in the Pacing app, and see how the added intensity and solid fueling boost your speed‑endurance. Happy running!