FOD Runner's Summer Speed Test

Workout - FOD Runner's Summer Speed Test

• 15min @ 8'00''/mi
• 6min @ 5'38''/mi
• 2min rest
• 3 lots of:
  • 2min 30s @ 5'20''/mi
  • 1min 30s rest
  • 1min @ 5'10''/mi
  • 2min rest
• 6min @ 5'38''/mi
• 12min @ 9'00''/mi

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A quick breakdown of SLOWER THAN LAST YEAR?! | Road To SAUCONY LONDON 10K - Week 3 from The FOD Runner. The full video is worth a watch, and here are the details you need to run the workout today.

Key points:

• Week 3 is a more relaxed trail-based speed session after hard weekend racing.
• Instead of double-threshold work, the focus is recovery while comparing today’s intervals with the same week from a year ago.
• Mixed-length intervals (6 min, 2.5 min, 1 min) with short rests, aiming for steady output rather than peak speed.
• Tip: keep recovery to 6-7 seconds and don’t bank time on the shorter reps by heading downhill.

Workout example:

1. Warm-up: 15 min easy jog.
2. Main set (flat trail, out-and-back to prevent downhill shortcuts on the shorter reps):
   • 6 min at ~5:38/mile (~3:32/km).
   • 2.5 min at ~5:20/mile, 6-7 sec recovery.
   • 1 min at ~5:10/mile, 6-7 sec recovery.
   • Repeat the 2.5 min and 1 min intervals twice more (3 short reps total).
   • Finish with another 6 min at the opening rep’s pace.
3. Cool-down: 10-15 min easy jog home.

Paces in minutes per mile. To convert to minutes per km, multiply by 0.621 (e.g. 5:38/mile ~ 3:32/km). Scale to your fitness with the Pacing app.

Closing note: try this interval set today, adjusting paces to your fitness. Customize rep lengths in the Pacing app and compare week-to-week.

References

• SLOWER THAN LAST YEAR?! | Road To SAUCONY LONDON 10K - Week 3 - YouTube (YouTube Video)