Winter Training | Long Run Workout Variants | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Winter Training | Long Run Workout Variants 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

Vary your long runs to boost speed‑endurance without adding extra mileage.
Four easy‑to‑apply variants: Fartlek, Threshold, Structured Pace Changes, and a straight Easy Long Run.
Use the end of a long run (after 8‑10 miles easy) for the “hard” portion so you’re training while already fatigued.
Adjust the distances and paces to fit your own mileage and pace zones; the examples below use miles (common for US‑based runners).

Workout Example

Fartlek Variant – Example: 15‑mile run.
- First 10 mi easy (conversational pace).
- Last 5 mi: alternate 3 min fast (around 5K‑10K effort) with 2 min easy recovery. This play on speed is a classic form of unstructured running that’s foundational to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. Repeat the cycle for the whole 5 mi.
Threshold Variant – Example: 12‑mile run.
- First 10 mi easy.
- Last 2 mi at threshold pace (roughly half‑marathon effort) or slightly faster.
Structured Pace Changes – Example: 10‑mile run.
- 10 min easy, 30 min at threshold pace, 10 min tempo (10K‑5K effort), 20 min easy. You can swap the block lengths and use your own pace zones. For example, you could use 5-minute blocks that target different race efforts. Honing in on these specific paces is a fantastic way to build race-day confidence, whether you’re focused on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance or Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. The goal is a gradual ramp‑up followed by a cool‑down.
Easy Long Run – Keep it simple: run the whole distance at an easy, low‑heart‑rate pace (around 140 bpm) to build stamina after a hard week. If you feel good mid‑run, you can add a short burst of the above variants; if not, stay easy and enjoy the mileage.

Closing Note Try one of these variants on your next long run, tweak the paces to match your own training zones in the Pacing app, and see how your speed‑endurance improves. Have fun and keep moving forward