FOD Runner's Strength Long Run

Workout - FOD Runner's Strength Long Run

• 12min @ 9'30''/mi
• 0.0mi @ 7'00''/mi
• 0.0mi @ 6'30''/mi
• 0.0mi @ 10'00''/mi

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This breaks down #chasing125 - Week 8 update VLOG - Training Progress & Small Races vs Big Races from The FOD Runner. Andy’s sharing a training blueprint you can use—watch the full video for more context and commentary.

Key Points:

• Consistency beats volume: Andy’s maintained ~30 miles per week for seven weeks, below the ideal 40‑50 mile range but solid for steady progress.
• His week cycles through tempo, threshold, easy, and long runs. Threshold work sits sub‑6:10 min/mile, while uphill portions of the long run stay under 7 min/mile.
• The long run starts at race pace for the opening miles, includes a 3‑4 mile gradual uphill (all under 7 min/mi), then wraps with easier running.
• Simple structure works: stick with a basic weekly plan, log your miles, and push for something each week—either faster paces or longer distance. Heart rate data helps but isn’t required.

Workout Example:

Weekly Training Blueprint (miles):
- **Easy Run:** 4‑5 mi at comfortable pace (conversation pace).
- **Tempo Run:** 4‑5 mi at ~7:00 min/mi (just below race pace).
- **Threshold Run:** 3‑4 mi at sub‑6:10 min/mi (hard but sustainable).
- **Long Run:** 10‑12 mi, start at race pace, include a 3‑4 mi gradual uphill segment keeping <7:00 min/mi, finish easy.

Scale the mileage and paces to where you’re at now—the Pacing app can help you dial these in.

Closing Note: Test this structure out, adjust the paces to match your current fitness, and watch how the routine compounds over weeks. Use the Pacing app to customize and track what works best for your next race.

References

• #chasing125 - Week 8 update VLOG - Training Progress & Small Races vs Big Races | FOD Runner - YouTube (YouTube Video)