FOD Runner's 1K Repeats
Workout - FOD Runner's 1K Repeats
- 10min @ 7'00''/km
- 8 lots of:
- 1.0km @ 5'00''/km
- 2min rest
- 5min @ 7'00''/km
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Intro
We’ve compiled a breakdown of the New Balance 1080v10 SPEED TEST & LONG RUN TEST REVIEW from The FOD Runner, pulling out elements you can directly apply to your own workouts. The full video has more depth, so check it out if you want the complete picture.
Key Points
- Speed test: The runner performed 8 × 1 km intervals separated by 2‑minute static rest blocks. The split times ranged from 3:18‑3:20 per km (roughly 5:15‑5:20 min/mile)—a solid pace for building the aerobic capacity you need for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Long‑run test: A 17‑mile (≈27 km) route mixing pavement and singletrack (roughly half and half). On tarmac, paces held around 6:30‑6:40 min/mile; trail sections came in at about low‑7 min/mile.
- Shoe feel: The shoe runs on the heavier side but tracks predictably. The Fresh Foam X midsole delivers a firm response without bottoming out; the elastic laces don’t slip.
- Best use: Works well for base-building efforts, long-run days, and marathon-paced repeats. It’s not the lightest shoe for speed-focused sessions, though the runner proved it can handle 8 × 1 km work—the foundation of structured repeats covered in our breakdown of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Practical tip: Save this shoe for easy runs, long runs, and sustained marathon-pace repetitions. Tailor your target paces in the Pacing app to where your own fitness sits right now.
Workout Example
Speed Test (8 × 1 km intervals)
- Warm‑up with 1‑2 mi of easy running.
- Complete 8 × 1 km at approximately 3:20 / km (≈5:15 min/mile) with 2‑minute static rest between efforts. This type of session develops both speed and stamina, and with minor adjustments it fits the training plan for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Cool‑down with 1‑2 mi of easy running.
Long‑Run (17 mi / 27 km)
- Combines road and trail sections.
- Target 6:30‑6:40 min/mile on road, low‑7 min/mile on trail.
- Keep effort steady and controlled; pace is secondary to consistency.
Closing Note
Test these workouts yourself and dial in the paces using the Pacing app to fit your current fitness level. Adjust as needed for your own training schedule and goals. Enjoy the miles.