This RUNNING WORKOUT "Style" Will Help You Run Faster - SHIFTING GEARS | FOD Runner - The FOD Runner

Intro: This is a quick summary of This RUNNING WORKOUT “Style” Will Help You Run Faster - SHIFTING GEARS 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:

• “Shifting gears” means training with varied interval lengths and rest periods to practice surges, hold‑backs, and rapid pace changes – just like changing gears in a car.
• It prepares you for any race strategy: hard start, even splits, or negative splits, giving you confidence to pick the best tactic on race day.
• Mixing equal‑length intervals (e.g., 10 × 400 m) builds metronomic pacing, while mixed‑length intervals teach the body to adapt quickly to changing effort.
• Practical tip: keep the total work volume similar to a standard workout (e.g., 10 × 400 m) but vary the distance/rest to create “gear‑shifts.”

Workout Example: 1️⃣ Warm‑up – drills & strides (2‑3 min easy). 2️⃣ Gear‑shift set (repeat the cycle twice):

• 2 × 3‑minute intervals at ~5:20‑5:15 min/mi (slightly faster than goal 10 k pace) with 1 min recovery.
• 3 × 30‑second intervals at ~5:04‑5:05 min/mi (5k pace) with 1 min recovery.
• 3 × 90‑second intervals at ~5:45‑5:48 min/mi (10 k pace) with 1 min recovery.
• Total intensity ≈ 12 min, total workout ≈ 19 min (12 min hard, ~7 min recovery). Feel free to adjust paces to match your own goal pace (e.g., use 5k, 10k, or mile pace as appropriate).

Closing Note: Give this “shifting gears” session a try, tweak the intervals and paces to suit your own training, and use the Pacing app to customize the speeds. You’ll discover new gears in your running and feel more in control on race day. Go ahead, shift those gears and run faster! 🚀

References

• This RUNNING WORKOUT “Style” Will Help YOU Run FASTER - SHIFTING GEARS | FOD Runner - YouTube (YouTube Video)

Workout - The FOD Runner's Gear Shifter

• 10min @ 6'00''/km
• 2 lots of:
  • 3min @ 4'20''/km
  • 1min rest
  • 3min @ 4'20''/km
  • 1min rest
  • 30s @ 4'00''/km
  • 1min rest
  • 30s @ 4'00''/km
  • 1min rest
  • 30s @ 4'00''/km
  • 1min rest
  • 1min 30s @ 4'30''/km
  • 1min rest
  • 1min 30s @ 4'30''/km
  • 1min rest
  • 1min 30s @ 4'30''/km
  • 1min rest
  • 3min rest
• 10min @ 6'00''/km

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