Running Training Review & Improvements Q4 2018 | FOD Runner - The FOD Runner

Intro

This is a quick summary of Running Training Review & Improvements Q4 2018 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

• Periodization: October‑November focused on 10 km specific work (high‑intensity intervals, 400 m repeats, short‑tempo and VO₂‑max sessions). November‑December shifted to marathon‑specific training (long runs up to ~30 km, marathon‑pace efforts, and more tempo work).
• Data‑driven coaching: The author syncs Garmin/Strava data into TrainingPeaks for the coach to analyse heart‑rate zones (7‑zone model) and speed‑zone distribution. Early weeks show more time in high‑intensity zones; later weeks shift to lower heart‑rate and marathon‑pace zones.
• Performance gains: 1 km repeat pace dropped from ~3:25‑3:26 min/km to ~3:20 min/km (≈5‑6 s faster) over three months; mile repeats improved from ~5:30 to ~5:20 min/km; 5 km pace improved from ~5:50 to ~5:28 min/km.
• Practical tip: Use a mix of short, sharp intervals early (15‑20×400 m at 5 k pace) and later longer, steady marathon‑pace work (e.g., 3×15 min at marathon pace) plus a weekly long run that builds to 30 km.

Workout Example

10 km Phase (high‑intensity week)

• 8 × 3 min intervals at 5 k‑pace effort (≈3:30 min/km), 2 min jog recovery.
• 15–20 × 400 m repeats at 5 k pace (~5:20 min/km) with 200 m jog recovery.
• Tempo run: 20 min at threshold (≈4:00 min/km).
• Easy long run: 12‑15 km at easy pace (≈5:30‑6:00 min/km).

Marathon Phase (late‑Q4)

• 3 × 15 min at marathon pace (≈5:00‑5:10 min/km) with 5 min easy jog between.
• 4 × 1 mi fart‑lek (1 min fast / 2 min easy) for leg‑speed.
• Long run: gradually increase to ~30 km at easy‑moderate pace (≈5:30‑6:00 min/km).
• 5 km time‑trial at race effort to gauge progress.

Closing Note

Give this mixed‑intensity approach a try—start with short 400‑m repeats for a few weeks, then transition into longer marathon‑pace runs and a progressive long‑run. Adjust the paces to match your own training zones in the Pacing app and watch your speed improve! 🚀

References

• Running Training Review & Improvements Q4 2018 | FOD Runner - YouTube (YouTube Video)

Workout - 10k Speed Builder: 400m Repeats

• 10min @ 6'00''/km
• 12 lots of:
  • 400m @ 3'30''/km
  • 1min 6s rest
• 10min @ 6'00''/km

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