FOD Progressive Long Run Challenge

Workout - FOD Progressive Long Run Challenge

• 12min @ 10'00''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 7'50''/mi
• 0.0mi @ 7'40''/mi
• 0.0mi @ 7'30''/mi
• 0.0mi @ 7'20''/mi
• 12min @ 11'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/fod-progressive-long-run-challenge-93f09920

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Want a breakdown of RUNNING 10 Seconds FASTER EVERY MILE Until I Can’t from The FOD Runner? It’s genuinely entertaining—we’ll walk you through the entire workout so you can attempt it yourself. The full video is worth checking out for all the details.

Key Points

• Progressive Pace Challenge: Start at 8:00 min/mile, then shave off 10 seconds with each subsequent mile (7:50, 7:40, 7:30, …) until the pace becomes unmanageable.
• Rules: Skip the high-tech shoes, keep your watch running the whole way through, and be genuinely honest about where your limits are.
• Hill Strategy: When you hit downhill sections, treat them as recovery opportunities (e.g., the 4th mile at 7:01) and push harder when the terrain is flat.
• Fuel & Hydration: Take on fuel and fluids early; add caffeine somewhere around mile 9 to help push through the end.
• Heart-Rate Monitoring: Watch your HR carefully (aim for 130‑170 bpm) to avoid burning out too early.
• Minimum Goal: Aim for at least 13 miles—anything on top of that is a win.

Workout Example

Mile 1 – 8:00 min/mile (baseline)
Mile 2 – 7:50 min/mile
Mile 3 – 7:40 min/mile
Mile 4 – 7:30 min/mile (downhill, can be a bit slower if needed)
Mile 5 – 7:20 min/mile
Mile 6 – 7:10 min/mile
Mile 7 – 7:00 min/mile
Mile 8 – 6:50 min/mile
Mile 9 – 6:40 min/mile (add caffeine here if you like)
Mile 10 – 6:30 min/mile
…continue dropping 10 seconds per mile until you feel you can't keep the pace. Aim for at least 13 miles.

Feel free to adjust these paces based on your current fitness level. The key is maintaining that consistent 10-second reduction from mile to mile.

Closing Note

Give this workout a shot on your next longer run. It’s a solid way to build speed and endurance while staying engaged. You can adjust the targets in the Pacing app to match your preferences. Happy running!

References

• RUNNING 10 Seconds FASTER EVERY MILE Until I Can’t - YouTube (YouTube Video)