NEED FOR SPEED - 30 Minute TEMPO RUN In The ASICS NOVABLAST v1 - 400 MILES & COUNTING | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of NEED FOR SPEED - 30 Minute TEMPO RUN In The ASICS NOVABLAST v1 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:

The run is an effort‑based tempo done on a flat, 1‑1.5 mile road to stay safe in windy holiday conditions.
Structure: 15 min easy warm‑up, ~30 min tempo (about 5 mi), 15 min cool‑down – total ~1 hour.
Pace is guided by feeling “around 6‑minute miles” (≈5:50‑6:00 min/mi) rather than a fixed speed, letting wind behind you or in front dictate effort.
Practical tips: use a flat surface for steady effort, monitor breathing to avoid stitches, and treat rest days as a key part of the speed block.

Workout Example:

1. Warm‑up – 15 min easy running (comfortable, conversational).
2. Tempo – 5 mi (≈30 min) at a steady effort you can hold for the whole run; aim for ~5:50‑6:00 min per mile. Adjust if wind pushes you harder or easier.
3. Cool‑down – 15 min easy jog back to recovery.

Feel free to swap miles for kilometers (5 mi ≈ 8 km) and set the same effort in your Pacing app.

Closing Note: Grab your shoes, hit a flat stretch of road, and try this 30‑minute effort‑based tempo today – then tweak the paces to suit your own fitness in the Pacing app. Have fun and keep those rest days in the mix!