2-Minute Trail Repeats

Workout - 2-Minute Trail Repeats

• 12min @ 6'30''/km
• 7 lots of:
  • 2min @ 4'15''/km
  • 1min 30s rest
• 10min @ 7'00''/km

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Intro: This piece summarizes Speed Workout In The Nike Zoom Fly 3 from The FOD Runner—worth a look if you’re chasing speed. We’ve pulled out the essentials so you can run this workout immediately. The full video contains additional details you might find useful.

Key Points:

• A straightforward 2‑minute repeat format tests your speed on rolling forest trails and shows how the shoe responds.
• Andy runs 6–8 reps with 1:30 rest between each, shortened from his typical 2‑minute recovery to build intensity for an upcoming 10K.
• Pace shifts with terrain: uphill sections are slower, flat stretches drop to 5:07 (minutes per mile/kilometer)—a new personal fastest for Andy.
• The Zoom Fly 3 feels cushioned and snappy for speed work, though Andy mentions it carries extra weight compared to racing shoes.

Workout Example:

Warm‑up: 10‑15 min easy jog on trails

Main set (2‑minute repeats):
  • Rep 1 – 5:46 (uphill)   Rest 1:30
  • Rep 2 – 5:33 (gentle uphill)   Rest 1:30
  • Rep 3 – 5:33 (gentle uphill)   Rest 1:30
  • Rep 4 – 5:07 (flat)   Rest 1:30
  • Rep 5 – 5:19 (light incline)   Rest 1:30
  • Rep 6 – 5:28 (flat)   Rest 1:30
  • Rep 7 – 5:28 (flat)   Rest 1:30 (optional)
  • Rep 8 – 5:35 (flat)   Rest 1:30 (optional)

Cool‑down: 10 min easy jog + stretch

Scale the reps and recovery time based on your fitness level or target race.

Closing Note: Run this interval session on your next trail outing and feel how the Zoom Fly 3’s cushioning handles the faster repeats. Adjust paces to match your fitness and log it in your pacing app—improvements should show quickly. Now get out and run, then dive into the full video for Andy’s detailed breakdown!

References

• Speed Workout In The Nike Zoom Fly 3 | FOD Runner - YouTube (YouTube Video)