How To Build Speed Endurance As A Runner (Get FASTER) | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of How To Build Speed Endurance As A Runner (Get FASTER) 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

Aerobic base first – Lay a solid aerobic foundation before adding speed work; think of it as the cement that holds a house together.
Half‑marathon & marathon specific intervals – While you’ll keep your regular short speed sessions, the key here is adding a second weekly workout of longer, goal-pace intervals (e.g., 8–12 min repeats, 2-mile repeats). To dive deeper into the science and structure behind this type of training, you can learn more about Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. These same principles can also be scaled to help you conquer other distances, as detailed in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Long‑run progression – Gradually extend the time on feet (e.g., add 15 min over a training block) and sprinkle in pace changes, surges, or tempo sections.
Shorten rest between repeats – Keep heart-rate elevated by using short jog or “float” recoveries (e.g., 45 s jog after a 3-min effort) or a steady-pace float of 1–90 s.
Sustained tempo & marathon‑pace runs – Incorporate 30–45 min tempo runs and marathon-pace miles (e.g., 15 mi at marathon pace) to harden the body and mind.

Workout Example (adaptable to your current paces):

Base block (4 weeks) – Easy-moderate runs + 1 × tempo run (20–30 min) each week.
Speed block (4 weeks) – Focus on 200–400 m repeats or 2-minute intervals at your 5K effort. These shorter, faster sessions are crucial for improving top-end speed. For a detailed look at how to structure these workouts effectively, check out our guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Speed‑endurance block (6 weeks)
- Mid‑week interval: 2 × 8 min at half-marathon pace, 1-min float recovery.
- Alternate week: 2 × 2-mile repeats at goal marathon pace, 90-s light jog between.
Long‑run extension (through the block) – Start with 60-min run, add 3–5 min each week, aiming for 75–90 min by the end.
Taper (2 weeks) – Cut volume, keep a short 20-min tempo.

Closing Note: Try one of these speed-endurance sessions this week and feel free to adjust the paces in the Pacing app to match your own goals. Keep building that aerobic cement, extend your intervals, and watch your speed endurance soar! 🚀