November Running Training Update | FOD Runner - The FOD Runner

Intro

This is a quick summary of “November Running Training Update” 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

• Stitch solution: A sports‑massage on the diaphragm, allergy testing, and a short‑term alkaline diet (more fruits & veggies, cut wheat, yeast, sugar, eggs, mushrooms) helped eliminate side‑stitches.
• Winter base focus (Dec‑Jan): Build mileage steadily (25 mi → 38 mi → ~40 mi → 45‑50 mi → aim for 54 mi weekly) with easy runs, tempo runs, hill work, and occasional short‑interval sessions.
• Strength & hill work: Weekly hill sessions are kept even if a race is hilly; they form the backbone of the strength component.
• Interval schedule: Every other week do 200‑800 m repeats (e.g., 8 × 200 m, 6 × 400 m, 4 × 600 m, 3 × 800 m) at VO₂‑max effort, rather than long 2‑5 min repeats.
• Race plan: Target a Gloucester half‑marathon or marathon in January, but treat them as easy, fun distance runs—no specific marathon‑specific plan, just long runs.

Workout Example

Winter Base Week (sample)

• Monday: Easy run 6 mi (conversational pace)
• Tuesday: Hill repeats – 8 × 200 m uphill, jog back down, easy effort
• Wednesday: Rest or cross‑train (strength)
• Thursday: Tempo run 5 mi total (1 mi easy, 3 mi at comfortably hard, 1 mi easy)
• Friday: Easy run 5 mi + core work
• Saturday (every other week): Short intervals – 6 × 400 m at VO₂‑max, 90 s recovery jog
• Sunday: Long run 10‑12 mi at easy pace, focus on steady aerobic effort (Adjust distances to fit your current mileage; keep weekly total in the 40‑55 mi range as you progress.)

Closing Note

Give this base‑phase plan a try and tweak the paces to match your own training zones in the Pacing app. Keep the diaphragm massage and alkaline‑diet tricks handy to stay stitch‑free. Good luck, and enjoy the winter miles – you’ve got this! 🚀

References

• November Running Training Update | FOD Runner - YouTube (YouTube Video)

Workout - Winter Strength Hills

• 12min 30s @ 6'30''/km
• 8 lots of:
  • 52s @ 3'30''/km
  • 1min rest
• 12min 30s @ 7'00''/km

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