RETURN Of The New Balance FUELCELL TC - 14.5 Mile LONG RUN + INJURY Update - The FOD Runner

Intro: This is a quick summary of RETURN Of The New Balance FUELCELL TC - 14.5 Mile LONG RUN + INJURY 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:

• The run is split into two main segments: a 40‑minute moderate‑pace effort followed by a 50‑minute faster‑pace effort (with a brief 30‑second walk break in between).
• Target paces are expressed in minutes per mile: ~5:45–5:55 mi⁻¹ for the first segment and ~6:40 mi⁻¹ for the second, though the runner notes the second segment felt easier despite being slower.
• A short walk break can help reset form when a stitch or fatigue hits.
• Keeping the back loose (post‑massage) and choosing a soft‑midsole shoe (e.g., Nova Blast or Rincon) helped maintain comfort despite a lingering plantar‑fascia issue.

Workout Example:

1. Warm‑up – 5 min easy jog.
2. Segment 1: Run for 40 minutes at a moderate pace of ~5:45–5:55 mi⁻¹ (≈5:50 average).
3. Break: Walk for 30 seconds to clear any stitch.
4. Segment 2: Continue for 50 minutes at a slower, easier pace of ~6:40 mi⁻¹ (the video notes this felt effortless after the break).
5. Cool‑down: Jog or walk the remaining distance to total 14.5 miles.

Practical Tips to Try Right Now:

• If you hit a stitch, stop for a 20‑30 second walk and resume.
• Use a shoe with a softer midsole for long‑run comfort when you have minor foot issues.
• Monitor your back’s mobility after a massage; a looser back can make the long run feel less laborious.
• Adjust paces to your own fitness level in the Pacing app – the structure (40 min + 50 min) stays the same, but the minutes‑per‑mile can be personalized.

Closing Note: Give the 14.5‑mile split‑pace long run a go today, tweaking the paces to fit your own speed. Track it in the Pacing app and feel free to customize the intervals – happy running!

References

• RETURN Of The New Balance FUELCELL TC - 14.5 Mile LONG RUN + INJURY Update | FOD Runner - YouTube (YouTube Video)

Workout - Finish Strong Long Run

• 7min @ 8'30''/mi
• 40min @ 5'50''/mi
• 30s rest
• 50min @ 6'40''/mi
• 8min @ 8'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/finish-strong-long-run-25127c91

Don’t have the app? Copy the reference above,
to import the workout after you install it.