FOD Runner's Long Run Test
Workout - FOD Runner's Long Run Test
- 25min @ 10'30''/mi
- 10 lots of:
- 3min @ 5'45''/mi
- 1min 30s rest
- 20min @ 11'00''/mi
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The FOD Runner shared THE WORST SUPER SHOE OF 2025?! Nike VAPORFLY 4 15 Mile LONG RUN TEST, and it’s excellent content. We’re extracting the core workout details here so you can run it yourself. For the full scoop on shoe response, fueling strategies, and hill techniques, check the complete video.
Key Points:
- The structure: 25 minutes of easy running, then 10 repeats of 3-minute tempo efforts with 90-second jogs between each repeat, then 20 minutes of moderate-paced running. The tempo repeats are where you do the real work. To learn more about how these intervals work and how to customize them for your fitness, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Aim for marathon-to-half-marathon pace on the repeats: around 5:40 to 5:50 min/mi. While this long run targets marathon training, building this aerobic power is also important for 5K and 10K success. Explore how this fits into broader race training in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Plan your fuel: eat a proper breakfast beforehand, take a gel before heading out, and bring a sports drink.
- The shoe is comfortable and well-cushioned, but the carbon plate doesn’t provide the same pop as previous Vaporfly models—especially noticeable for runners weighing around 90 kg.
Workout Example (15-mile Long-Run Test):
- Warm-up: 25 minutes of easy running, roughly 10–11 min/mi.
- Tempo Intervals: Run 10 repeats of 3 minutes at around 5:40 min/mi (marathon-to-half-marathon pace). This pace works your aerobic engine, but you can amp up the intensity for 5K training—more on that in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Jog easy for 90 seconds between repeats to recover.
- Cool-down: 20 minutes at a moderate, conversational pace—around 11 min/mi.
- Total distance: Roughly 15 miles (the base 14-mile workout plus the warm-up and cool-down).
Closing Note: Run this mixed-pace long run and adjust the paces to fit your training zones using the Pacing app. You’ll build your endurance and get a feel for the shoe. The full video digs into fueling, hill strategy, and shoe feedback in more depth—give it a watch for the complete picture. Happy running!