FOD Runner's 1K Speed Test

Workout - FOD Runner's 1K Speed Test

• 7.2km @ 6'00''/km
• 6 lots of:
  • 1.0km @ 3'23''/km
  • 3min rest
• 3.2km @ 6'30''/km

Ready to start training?

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

Try in App Now

workout/fod-runners-1k-speed-test-cb026e89

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

Intro: This article summarizes “New Balance FRESHFOAM TEMPO Review – SPEED Test & LONG RUN Test” from The FOD Runner. The shoe is well-designed, and we’ve distilled the testing methodology so you can incorporate the workout into your training routine. For comprehensive details and additional insights, watch the complete video.

Key Points:

• The speed test features 6 × 1 km repeats conducted on trails, targeting a sweet spot around 3:23–3:24 per km (approximately 5:26 per mile). The Fresh Foam construction’s lightweight design promotes quick foot turnover.
• Long runs follow no prescribed pace; the target is 15+ miles (the video example covers roughly 18 miles) at an easy, sustainable intensity, with elevation changes throughout. Focus on how your feet respond rather than hitting a specific time.
• Practical guidance: begin with approximately 4.5 miles of easy running, finish with a cool-down, and let the shoe’s responsiveness inform your effort levels. You can adjust interval targets in the Pacing app to match your own capabilities.

Workout Example:

1. Warm-up – 4.5 miles easy on trails (≈ 12 min/mi).
2. Speed Test – 6 × 1 km repeats. • Aim for 3:23–3:24 per km pace (≈ 5:26 per mile) on each interval. • Between repeats, recover with 2–3 minutes of easy jogging or walking.
3. Cool-down – 2 miles easy.
4. Long Run (optional) – 15+ miles at a relaxed effort; weave in a few hill sections and keep the focus on maintaining comfort over pace targets.

Closing Note: Test the Fresh Foam Tempo using this structure—speed repeats followed by an easy long run—then fine-tune the paces in your Pacing app to reflect your current fitness level. Run safely and enjoy the experience. For additional details and training progression ideas, refer to the complete FOD Runner video.

References

• New Balance FRESHFOAM TEMPO Review - SPEED Test & LONG RUN Test | FOD Runner - YouTube (YouTube Video)