FOD Runner's Tempo Long Run

FOD Runner's Tempo Long Run

Workout - FOD Runner's Tempo Long Run

  • 30min @ 7'15''/mi
  • 5 lots of:
    • 6min @ 6'06''/mi
    • 1min 30s @ 6'38''/mi
  • 30min @ 7'15''/mi
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The FOD Runner recently shared a structured 15-mile tempo run in a video featuring the latest 2025 racing shoes. The workout is good prep for 5K racing. Here’s what you need to know. Watch the full video for the complete picture, including the shoe unboxing.

Key points:

  • A 15-mile (24 km) long run, roughly 1 hour 37 minutes total, with the core devoted to tempo work.
  • Five 6-minute tempo blocks at about 6:06 min/mi (5:55 per km), separated by 90-second recovery at moderate effort (easy pace, not hard jogging).
  • Warm-up and cool-down are each 30 minutes at steady, moderate pace (around 6:33 to 7:33 min/mi).
  • Flat terrain, no significant hills. Lets you focus on smooth pacing and controlled transitions between efforts.
  • The goal: stay composed and sharp while locking in pace before the 5K attempt at Battersea Park (targeting sub-16 minutes).

Workout example:

  1. 30 min warm-up at easy/moderate pace.
  2. 5 x 6 min tempo at 6:06 min/mi (5:55 per km).
    • 90 s moderate float between each rep (maintain low-6 min/mi range).
  3. 30 min cool-down at easy/moderate pace.

Total: about 15 mi (24 km), 1 h 38 min.

Closing note: Run this workout soon and adjust the paces based on your recent training. The Pacing app can help. It sharpens leg speed without taxing freshness before race day. Watch the full video for the shoe unboxing and race-focused tips.

References

Inspired by The FOD Runner

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