How To Run FASTER For Longer (Beginner To Advanced) | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of How To Run FASTER For Longer (Beginner To Advanced) 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

Vary your paces – don’t run every session at the same speed; most runs should be easy, conversational (you can chat or breathe through your nose).
Add safe speed work – start with short strides (60‑100 m) at about 90 % of all‑out effort, 4‑6 reps after an easy run.
Biomechanics drills – butt kicks, high knees, skips, etc., improve cadence and form.
Gradual mileage build – increase weekly mileage by 2‑3 km (or ~½‑1 mi) and hold that level for 3‑4 weeks before adding more.
Long‑run progression – add 5‑10 minutes to your longest run each training block; aim for comfortable 1:15 h → 1:30 h → 1:45 h → 2 h.
Use undulating routes early in a block, then switch to flatter terrain for race‑specific feel.
Shorten recovery in intervals – start a speed block with longer rests (2‑3 min) and finish with shorter rests (≈1 min) to keep heart‑rate elevated.
Mix up long‑run formats – alternate easy, moderate, and fast‑finish sections (e.g., 4 × 5 km segments) to train fatigue resistance.

Workout Example

Beginner Stride Session

Warm‑up 10‑15 min easy running.
Perform 4‑6 strides:
- 60‑100 m each
- Accelerate to ~90 % of max sprint, hold for 4‑6 s, then decelerate.
- Walk or jog back to start for recovery.
Cool‑down 5‑10 min easy jog.

Mileage Progression (Weekly)

Week 1‑4: 25‑30 mi (40‑48 km) total.
Add 2‑3 km per week, hold for 3‑4 weeks, then repeat.
Example: 30 mi → 33 mi → 36 mi → hold 36 mi for 3 weeks.

Advanced Interval Block

Phase 1 (first half of block): 6 × 1 km at slightly faster than goal race pace, 2‑3 min easy jog recovery.
Phase 2 (second half): Same 6 × 1 km but cut recovery to 1 min, slightly dial back pace if needed, focus on keeping heart‑rate up.
Finish with 5‑10 min easy cool‑down.

Closing Note

Give these drills, stride work, and mileage steps a try this week – and feel free to tweak the paces to match your own numbers in the Pacing app. Running faster for longer is all about smart variety and gradual load. Go ahead, experiment, and enjoy the progress!