RUNNING 10 Seconds FASTER EVERY MILE Until I Can't - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of RUNNING 10 Seconds FASTER EVERY MILE Until I Can’t from The FOD Runner. It’s an entertaining watch – we’ve broken it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Progressive Pace Challenge: Start at an 8:00 min/mile pace and aim to run each subsequent mile 10 seconds faster (7:50, 7:40, 7:30, …) until you can’t maintain the drop.
Rules: No super‑shoes, keep the watch running the whole time, and stay honest with yourself.
Hill Strategy: Use downhill miles to recover (e.g., the 4th mile at 7:01) and push harder on flats.
Fuel & Hydration: Drink and eat early, add caffeine around mile 9 for a late‑race boost.
Heart‑Rate Monitoring: Keep an eye on HR (130‑170 bpm range) to avoid early burnout.
Minimum Goal: Aim for at least 13 miles; any extra miles are a bonus.

Workout Example

Mile 1 – 8:00 min/mile (baseline)
Mile 2 – 7:50 min/mile
Mile 3 – 7:40 min/mile
Mile 4 – 7:30 min/mile (downhill, can be a bit slower if needed)
Mile 5 – 7:20 min/mile
Mile 6 – 7:10 min/mile
Mile 7 – 7:00 min/mile
Mile 8 – 6:50 min/mile
Mile 9 – 6:40 min/mile (add caffeine here if you like)
Mile 10 – 6:30 min/mile
…continue dropping 10 seconds per mile until you feel you can’t keep the pace. Aim for at least 13 miles.

Adjust the exact paces to match your current fitness level – the principle is the steady 10‑second drop each mile.

Closing Note

Give this progressive‑pace challenge a go on your next long run – it’s a great way to build speed endurance while keeping things interesting. Feel free to customize the mile targets in the Pacing app to suit your own rhythm. Happy running!