Tempo Run | Running Training | FOD Runner - The FOD Runner

Intro

This is a quick summary of Tempo Run | Running Training | FOD Runner from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the tempo workout today. Be sure to check out the full video for all the details.

Key Points

• A 20‑minute tempo run over a 3‑mile (≈4.8 km) distance, aiming for a steady effort slightly slower than your flat‑pace 3‑mile time.
• Target pace around 6:10‑6:12 per mile (≈3:50‑3:55 per km) on a slightly hilly route, which adds strength and leg turnover.
• Use the run as a speed‑training session; keep the effort “comfortably hard” – you should be able to hold a conversation in short bursts.
• If the first attempt feels a bit fast, dial back a few seconds per mile next time and aim for a consistent 20‑minute effort.

Workout Example

Warm‑up: 5‑10 min easy jog

Tempo Set:
- Run 3 miles (≈4.8 km) at ~6:10‑6:12 min/mi pace (aim for 20 min total). 
- If the route is hilly, keep the effort steady; you may naturally slow on climbs.

Cool‑down: 5‑10 min easy jog or walk

Tip: If you finish early (e.g., 3 miles in 18 min), treat the extra time as a “bonus” – keep running at the same effort to hit the 20‑minute mark.

Closing Note

Give this tempo run a try today and tweak the paces to match your own fitness level using the Pacing app. Happy running, and keep building that speed! 🚀

References

• Tempo Run | Running Training | FOD Runner - YouTube (YouTube Video)

Workout - 20-Minute Tempo Run

• 10min @ 9'00''/mi
• 20min @ 6'10''/mi
• 10min @ 10'00''/mi

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