Need for Speed: 30-Minute Tempo

Workout - Need for Speed: 30-Minute Tempo

• 15min @ 10'00''/mi
• 30min @ 5'50''/mi
• 15min @ 10'30''/mi

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Here’s a breakdown of “NEED FOR SPEED - 30 Minute TEMPO RUN In The ASICS NOVABLAST v1” by The FOD Runner. We’ve extracted the essentials so you can start this session right away.

Key points

• An effort-based tempo run on a flat, sheltered 1–1.5 mile stretch, chosen to handle windy holiday conditions safely.
• Total workout is roughly an hour: 15 minutes easy jog to warm up, 30 minutes at tempo pace (about 5 miles), and 15 minutes easy for cool-down.
• Pace by perceived effort rather than exact splits. Target around 6-minute miles (roughly 5:50–6:00/mi), adjusting for wind.
• Pick a flat route for steady pacing, watch your breathing, and don’t skip recovery days during a speed-focused 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.

Running in kilometers? Use 8 km for the tempo segment and keep the same perceived effort in your Pacing app.

Put on your shoes, head to a flat stretch, and tackle this 30-minute tempo today. Use the Pacing app to fine-tune pace targets for your current fitness.

References

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