Finish Strong Long Run

Workout - Finish Strong Long Run

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

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Intro: The FOD Runner’s latest video covers a 14.5-mile run in the New Balance FuelCell TC, with notes on managing injury. Here’s what you need to run the workout. The full video has the rest.

Key points

• The session has two segments: 40 minutes moderate, then 50 minutes faster, separated by a 30-second walk.
• Pace targets: ~5:45-5:55/mi for the first 40 minutes, ~6:40/mi for the final 50. The second segment felt easier despite the slower stated pace.
• Short walk breaks reset stride when a stitch or fatigue hits.
• A loose back (post-massage) and a soft-midsole shoe like the Nova Blast or Rincon helped through an ongoing plantar-fascia issue.

Workout example

1. Warm-up: 5 min easy jog.
2. Segment 1: 40 minutes at ~5:45-5:55/mi (≈5:50 average).
3. Break: 30-second walk.
4. Segment 2: 50 minutes at ~6:40/mi.
5. Cool-down: easy jog or walk to reach 14.5 miles total.

Practical tips

• If a stitch hits, take a 20-30 second walk break before resuming.
• Pick a softer-midsole shoe for long runs if you’re managing minor foot issues.
• Watch back mobility after massage work. More flexibility means less effort over long distances.
• The Pacing app sets targets for your fitness. The two-segment framework works at any speed.

Closing note: try this 14.5-mile two-segment run at paces that match your fitness. Log it in the Pacing app.

References

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