WORKOUT In The ENDORPHIN SPEED With Lee PLUS HOKA Shoe Reveal AND Future RACE PLANS - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of WORKOUT In The ENDORPHIN SPEED With Lee PLUS HOKA Shoe Reveal AND Future Race Plans 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 core workout is hill‑focused intervals on rolling terrain, which the creator calls the “staple” interval for building speed and endurance on undulating trails.
After the half‑marathon, the body feels fresh, making it a perfect time to do hard interval work.
Upcoming focus shifts from road speed work to hill‑heavy mountain marathon training, with two target trail races in October and November.
New gear includes Hoka Torrent 2 trail shoes and a first‑time running vest for longer trail runs.

Workout Example:

Warm‑up: 10‑15 min easy run on flat or grass.
Main set:
- Option A (original plan): 8 × 3 min hard effort on rolling hills, 1 minute 30 sec easy jog recovery.
- Option B (later in workout): 10 × 3 min hard effort (same intensity) with 1 minute 30 sec jog recovery.
Cool‑down: 5‑10 min easy jog.

Notes: No specific paces are given; use a pace that feels “hard but sustainable” (roughly 10‑20 seconds slower than your 5 k race pace). Adjust the number of intervals (8–10) based on how you feel.

Future Race & Training Plan Highlights:

Target race: Brecon Beacons Mountain Marathon (Oct 10, ~12 mi, 7,500 ft climb).
Second target: Black Mountains Trail Marathon (Nov 21, ~4.5 k ft climb).
In the meantime, a 7‑bridge 10 k race is slated for late August; keep speed work (like the hill intervals) until then.
The next 2‑3 months will blend hill repeats, longer hill climbs, and occasional trail runs to prepare for the mountain marathons.

Closing Note: Give the hill‑repeat workout a try today—tune the interval length or recovery to fit your current fitness, and log it in the Pacing app to track your progress. Have fun, stay safe on those trails, and enjoy the endorphin boost! 🎉