Runners: Get FASTER By Doing This In Your Training (Explained) - The FOD Runner

Intro: This is a quick summary of Runners: Get FASTER By Doing This In Your Training (Explained) 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:

• Run on undulating trails or grass to add strength‑building hill work to your tempo runs.
• Focus on effort rather than exact pace; let the terrain dictate intensity.
• The workout is built as a “sandwich” – a solid tempo block, short hill repeats, then another tempo block.
• Benefits include stronger glutes, improved stabilizer muscles, and reduced impact on joints.

Workout Example (all times in minutes, distances are terrain‑dependent):

1. Warm‑up – easy jog on trails.
2. First Tempo – 6 min at a hard, steady effort (≈5:44 / mile for the author) followed by 90 sec easy recovery.
3. Hill Repeats (2 rounds):
   • 2.5 min uphill effort → 90 sec recovery
   • 1.5 min uphill effort → 9 sec recovery
   • 1 min uphill effort → 1 min recovery
   • Repeat the above sequence once.
4. Second Tempo – 6 min at the same hard effort to finish.
5. Cool‑down – easy jog back.

Practical Tips:

• Choose a loop that forces you uphill on the first half and downhill on the second, maximizing undulation.
• Do a quick glute activation (high‑knees, strides) before the session.
• Keep the effort consistent; if the terrain gets steeper, let your heart rate guide you rather than a set pace.
• Use the softer surface to lower joint stress during faster work.

Closing Note: Try this trail‑sandwich workout this week and tweak the intervals to match your own paces in the Pacing app. You’ll feel stronger, faster, and ready for your next race – just remember to watch the full video for the author’s personal insights and extra motivation!

References

• Runners: Get FASTER By Doing This In Your Training (Explained) - YouTube (YouTube Video)

Workout - Trail Sandwich

• 10min @ 8'30''/mi
• 6min @ 5'45''/mi
• 1min 30s rest
• 2 lots of:
  • 2min 30s @ 5'00''/mi
  • 1min 30s rest
  • 1min 30s @ 5'00''/mi
  • 1min 30s rest
  • 1min @ 5'00''/mi
  • 1min rest
• 6min @ 5'45''/mi
• 10min @ 8'30''/mi

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