FOD Runner's 1K Speed Test

Workout - FOD Runner's 1K Speed Test

• 7.2km @ 6'00''/km
• 6 lots of:
  • 1.0km @ 3'23''/km
  • 3min rest
• 3.2km @ 6'30''/km

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Intro: this article summarizes “New Balance FRESHFOAM TEMPO Review - SPEED Test & LONG RUN Test” from The FOD Runner. The shoe is well designed, and we’ve pulled the testing setup out so you can fold the workout into your routine. Watch the full video for everything else.

Key points

• The speed test is 6 × 1 km repeats on trails, targeting around 3:23-3:24 per km (about 5:26 per mile). The Fresh Foam construction is light, which helps foot turnover.
• Long runs use no prescribed pace. The target is 15+ miles (the video covers about 18) at an easy, sustainable effort with elevation changes. Pay attention to how your feet feel rather than the clock.
• Start with about 4.5 miles of easy running, finish with a cool-down, and let the shoe’s response shape your effort. Adjust interval targets in the Pacing app to fit your fitness.

Workout example

1. Warm-up: 4.5 miles easy on trails (≈12 min/mi).
2. Speed test: 6 × 1 km repeats.
   • Aim for 3:23-3:24 per km (≈5:26 per mile) on each one.
   • Recover for 2-3 minutes of easy jogging or walking between reps.
3. Cool-down: 2 miles easy.
4. Long run (optional): 15+ miles at a relaxed effort. Throw in a few hill sections and keep comfort over pace.

Closing note: try the Fresh Foam Tempo with this layout, speed repeats followed by an easy long run, then dial the paces into the Pacing app to fit your fitness. Run safely. For more on training progressions, see the full FOD Runner video.

References

• New Balance FRESHFOAM TEMPO Review - SPEED Test & LONG RUN Test | FOD Runner - YouTube (YouTube Video)