Tuesday Fartlek Workout With Lee | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of Tuesday Fartlek Workout With Lee 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

The session is a gentle fartlek aimed at keeping the legs turning over during the holiday season.
Work‑to‑recovery ratio: 1 minute hard (≈10K race pace) followed by 2 minutes easy jog.
Total of 10 minutes of hard work (i.e., 10 repeats), keeping the effort conversational and focusing on good form.
The workout is intentionally easy now because future sessions will get longer and harder.

Workout Example

Warm‑up: 5‑10 min easy jog.
Repeat 10 times:
- 1 min at roughly 10K pace (comfortably hard, you should be able to speak in short phrases).
- 2 min easy recovery jog.
Cool‑down: 5‑10 min easy jog.

Practical Tips

Treat the hard minute as a “speed burst” – stay relaxed, focus on quick, light steps.
Keep the recovery easy; use it to reset your breathing and form.
As you progress, the video mentions lengthening the work intervals and increasing intensity.
Feel free to adjust the pace to match your own 10K target pace; the Pacing app makes it easy to customise.

Give this workout a try tonight and tweak the intervals or pace to suit your fitness level. Keep the legs moving, stay kind to yourself, and enjoy the run! 🚀