FOD Runner's Speed-Endurance Builder

Workout - FOD Runner's Speed-Endurance Builder

• 15min @ 5'30''/km
• 4 lots of:
  • 20s @ 3'30''/km
• 2 lots of:
  • 8min @ 4'30''/km
  • 1min 30s rest
• 12min @ 5'30''/km

Ready to start training?

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

Try in App Now

workout/fod-runners-speedendurance-builder-bc121a88

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

From The FOD Runner, here’s a breakdown of How To Build Speed Endurance As A Runner (Get FASTER) you can use to run the workout right away. The full video has more nuance.

Key points:

• Build the aerobic base first. Before layering in speed work, you need a solid aerobic foundation.
• Add longer, goal-pace intervals. Keep your regular short speed sessions and add a second speed workout each week with extended repeats (8 to 12 minutes, or 2-mile repeats) at goal pace. For the science, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The same concepts apply across distances in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Extend long runs progressively. Add about 15 minutes to long-run duration over a training block. Mix in tempo sections, speed surges, or pace changes.
• Tighten recovery intervals. Keep HR up between repeats with short jogs or steady “float” paces (45 seconds easy after a 3-minute effort, or a 1 to 90 second float at moderate speed).
• Run sustained tempo and marathon-pace efforts. 30 to 45 minute tempo runs and long marathon-pace sections (like 15 miles at race pace) build physical and mental toughness.

Workout example (adapt paces to your fitness):

1. Base block (4 weeks): easy to moderate running plus one tempo run (20 to 30 min) weekly.
2. Speed block (4 weeks): 200 to 400 meter repeats or 2-minute intervals at 5K pace. Builds top-end speed. For strategies, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
3. Speed-endurance block (6 weeks):
   • Mid-week intervals: 2 × 8 minutes at half-marathon pace with 1-minute recovery jogs.
   • Alternate week: 2 × 2-mile repeats at marathon goal pace, 90-second easy jogs between.
4. Long-run progression (full block): start at 60 minutes and add 3 to 5 minutes each week, reaching 75 to 90 minutes by the end.
5. Taper (2 weeks): back off volume while keeping a short 20-minute tempo run.

What’s next: pick one of these speed-endurance sessions this week. Use the Pacing app to dial in target paces.

References

• How To Build Speed Endurance As A Runner (Get FASTER) | FOD Runner - YouTube (YouTube Video)