FIRST PERSON VIEW Workout In The NIKE ZoomX STREAKFLY - FAST Undulating FARTLEK WORKOUT | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of FIRST PERSON VIEW Workout In The NIKE ZoomX STREAKFLY - FAST Undulating FARTLEK WORKOUT from The FOD Runner. It’s a solid, raw‑look trail fartlek session that you can copy today. Watch the full video for the complete experience and extra insights.

Key Points

Undulating fartlek: 1‑minute hard efforts on rolling trail terrain with short hills, followed by roughly equal recovery time.
Effort‑first mindset: The coach deliberately ignores the watch, using perceived effort to guide each rep.
Distance per rep: Each hard interval is about 0.18–0.20 mi (≈300‑320 m), which translates to roughly a 5:01 min/mi pace for a 1‑minute effort.
Total work: After a 1.8‑mi warm‑up, aim for 10–15 minutes of alternating hard/easy reps (about 10–12 intervals).
Practical tip: Run hills naturally, stay relaxed on the downhills, and focus on breathing rather than the watch.

Workout Example

Warm‑up – 1.8 mi easy on flat/compact trail.
Main set – Repeat the following for 10–12 reps:
- Hard: 1 minute effort (≈0.18–0.20 mi) on any hill or undulating section. Push the pace until you feel you can’t sustain it any longer.
- Recovery: 1 minute easy jog or walk back to the start of the next hill. Use this time to catch your breath and reset effort.
Cool‑down – Easy jog back to the start or a short 0.5‑mi easy run.

Adjust the interval length or number of reps to match your current fitness. If you’re using the Pacing app, simply set the “hard” segment to ~1 min and the “easy” segment to ~1 min, then repeat.

Closing Note

Give this undulating fartlek a go this week – focus on how hard you feel rather than the numbers, and tweak the intervals to suit your own paces in the Pacing app. You’ll build leg strength, speed, and confidence on trails. Happy running! 🚀