FOD Runner's 1K Repeats

Workout - FOD Runner's 1K Repeats

• 10min @ 7'00''/km
• 8 lots of:
  • 1.0km @ 5'00''/km
  • 2min rest
• 5min @ 7'00''/km

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Intro

Here’s a breakdown of the New Balance 1080v10 Speed Test & Long Run Test Review from The FOD Runner, with bits you can apply to your own workouts. The full video has more depth, so check it out if you want the whole picture.

Key points

• Speed test: 8 × 1 km intervals with 2-minute static rest. Splits sat at 3:18-3:20 per km (about 5:15-5:20 min/mile), a solid pace for building the aerobic capacity needed for 10K training.
• Long-run test: 17 miles (≈27 km), about half pavement and half singletrack. Paces held around 6:30-6:40 min/mile on tarmac and low-7s on trail.
• Shoe feel: heavier than average but predictable. The Fresh Foam X midsole is firm without bottoming out, and the elastic laces don’t slip.
• Best use: base-building, long runs, and marathon-paced repeats. It’s not the lightest for speed sessions, though the runner showed it can handle 8 × 1 km work, which is the basis of the repeats covered in our interval training guide.
• Practical tip: save this shoe for easy runs, long runs, and sustained marathon-pace reps. Set your target paces in the Pacing app to match your current fitness.

Workout example

Speed test (8 × 1 km intervals)

1. Warm-up with 1-2 mi easy.
2. 8 × 1 km at about 3:20/km (≈5:15 min/mile) with 2-minute static rest. This kind of session develops speed and stamina, and with small tweaks it fits the 5K interval plan.
3. Cool-down with 1-2 mi easy.

Long-run (17 mi / 27 km)

• Mix of road and trail.
• 6:30-6:40 min/mile on road, low-7s on trail.
• Keep effort steady. Consistency matters more than pace.

Closing note

Try these workouts and dial the paces in using the Pacing app to fit your fitness. Adjust for your own schedule and goals.

References

• New Balance 1080v10 SPEED TEST & LONG RUN TEST REVIEW | FOD Runner - YouTube (YouTube Video)