Speed Workout In The Nike Zoom Fly 3 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Speed Workout In The Nike Zoom Fly 3 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:

The workout is a classic 2‑minute repeat session designed to test speed and shoe responsiveness on undulating forest trails.
Andy runs 6–8 reps with 1:30 rest between each repeat (shortened from his usual 2‑minute rest to add a challenge before his upcoming 10K race.
Paces vary with terrain: uphill reps are slower, flat reps drop down to a blistering 5:07 (minutes per mile/kilometer) – a pace Andy says he’s never hit before.
The Zoom Fly 3 feels cushioned and responsive, perfect for speed work, but Andy notes it’s a bit heavy for pure racing.

Workout Example:

Warm‑up: 10‑15 min easy jog on trails

Main set (2‑minute repeats):
  • Rep 1 – 5:46 (uphill)   Rest 1:30
  • Rep 2 – 5:33 (gentle uphill)   Rest 1:30
  • Rep 3 – 5:33 (gentle uphill)   Rest 1:30
  • Rep 4 – 5:07 (flat)   Rest 1:30
  • Rep 5 – 5:19 (light incline)   Rest 1:30
  • Rep 6 – 5:28 (flat)   Rest 1:30
  • Rep 7 – 5:28 (flat)   Rest 1:30 (optional)
  • Rep 8 – 5:35 (flat)   Rest 1:30 (optional)

Cool‑down: 10 min easy jog + stretch

Adjust the number of reps and rest length to match your fitness level or upcoming race distance.

Closing Note: Give this fast‑repeat session a try in your next trail run and feel how the Zoom Fly 3’s cushioned ride supports the speed work. Tweak the paces to suit your own thresholds and log the workout in the Pacing app – you’ll see the benefits instantly. Happy running, and don’t forget to watch the full video for Andy’s deeper insights!