2-Minute Trail Repeats

Workout - 2-Minute Trail Repeats

• 12min @ 6'30''/km
• 7 lots of:
  • 2min @ 4'15''/km
  • 1min 30s rest
• 10min @ 7'00''/km

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Intro: A summary of Speed Workout In The Nike Zoom Fly 3 from The FOD Runner. Worth a look if you’re chasing speed. Here are the essentials so you can run it now. The full video has the rest of the detail.

Key points:

• A simple 2-minute repeat format tests speed on rolling forest trails and shows how the shoe responds.
• Andy runs 6-8 reps with 1:30 rest between, cut from his usual 2-minute recovery to build intensity for an upcoming 10K.
• Pace shifts with terrain: uphills slower, flat stretches drop to 5:07, a new personal best for Andy.
• The Zoom Fly 3 is cushioned and snappy for speed work, though heavier than a pure racing shoe.

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

Scale reps and recovery to your fitness or target race.

Closing note: Run this on your next trail outing. Adjust paces to your fitness and log it in your pacing app.

References

• Speed Workout In The Nike Zoom Fly 3 | FOD Runner - YouTube (YouTube Video)