FOD Runner's 20-Mile Fartlek

Workout - FOD Runner's 20-Mile Fartlek

• 20.2km @ 4'05''/km
• 8 lots of:
  • 3min @ 3'50''/km
  • 2min rest
• 4.9km @ 4'05''/km

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Intro

The FOD Runner’s Exciting Training Update & 20 Mile Long Run Workout (Fartlek) offers actionable insights worth trying on your next long run. Here’s what we’ve pulled from the video so you can implement these strategies today.

Key Points

• Training focus: Following a successful spring half-marathon, Andrew is shifting gears toward shorter, punchier 10K work for the remainder of the year while keeping his long-run base intact. If you’re working on the same distance, check out Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for a detailed approach.
• New coaching partnership: Andrew has joined forces with Doug Stewart of TMR Coaching to prepare for autumn races (the 7-Bridge Night Race and a spring marathon).
• Long-run strategy: Turn your long run into a workout by weaving in a fartlek block to build both confidence and pace. It’s an efficient way to add speed work without piling on extra sessions. For more on speed work options, read Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Practical tips: Keep easy runs truly easy after foot issues, alternate run days, stay on top of hydration, fuel with gels, and watch for side stitches.

Workout Example

20-mile (≈32 km) long run with an 8-rep Fartlek at mile 12.6

1. Begin at an easy, sustainable pace (around 6:30–6:40 min/mile, adjusting for hills).
2. At mile 12.6, execute 8 × (3 min “on” / 2 min easy “off”) intervals.
   • “On”: accelerate to ~6:00–6:20 min/mile (faster on climbs as conditions allow).
   • “Off”: easy jog or walk for recovery.
3. Finish the remaining miles at a comfortable pace, totaling around 20 miles (12.6–13 miles before intervals, 7–8 miles after).
4. Workout guidance:
   • Take a gel before the first interval and another partway through if needed.
   • Watch your foot closely; dial back the “on” effort or extend recovery if discomfort rises.
   • If a stitch hits, ease up briefly, then pick up the next interval.
   • Match these paces to where you are now. The 3-minute “on” segments can target your 10K race pace, or even 5K pace if that’s your current goal. We go deeper into these adjustments in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Closing Note

Take this 20-mile fartlek for a spin on your next long outing, and adjust the intervals and paces to fit your current fitness in the Pacing app. Run strong, and keep your eyes on those race goals! 🚀

References

• Exciting Training Update & 20 Mile Long Run Workout (Fartlek) | FOD Runner - YouTube (YouTube Video)