FOD Runner's Long Run Test
Workout - FOD Runner's Long Run Test
- 25min @ 10'30''/mi
- 10 lots of:
- 3min @ 5'45''/mi
- 1min 30s rest
- 20min @ 11'00''/mi
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The FOD Runner shared THE WORST SUPER SHOE OF 2025?! Nike VAPORFLY 4 15 Mile LONG RUN TEST. The core workout details are below so you can run it yourself. The full video covers shoe response, fueling, and hill techniques.
Key points:
- Structure: 25 minutes of easy running, then 10 reps of 3-minute tempo with 90-second jogs between, then 20 minutes of moderate running. The tempo reps are the real work. For more on how these intervals work and customizing them, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Aim for marathon-to-half-marathon pace on the repeats: around 5:40 to 5:50 min/mi. This long run targets marathon training, but the aerobic power matters for 5K and 10K too. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Fuel: proper breakfast, gel before heading out, sports drink with you.
- The shoe is comfortable and cushioned, but the carbon plate doesn’t pop like previous Vaporfly models, especially for runners around 90 kg.
Workout example (15-mile long-run test):
- Warm-up: 25 minutes easy, roughly 10-11 min/mi.
- Tempo intervals: 10 reps of 3 minutes at around 5:40 min/mi (marathon-to-half-marathon pace). This works your aerobic engine. For 5K-specific intensity, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Jog easy for 90 seconds between repeats.
- Cool-down: 20 minutes at moderate, conversational pace (around 11 min/mi).
- Total: roughly 15 miles (14-mile workout plus warm-up and cool-down).
Closing note: run this mixed-pace long run and adjust paces in the Pacing app. The full video covers fueling, hill strategy, and shoe feedback in detail.