FOD Runner's Summer Speed Test
Workout - FOD Runner's Summer Speed Test
- 15min @ 8'00''/mi
- 6min @ 5'38''/mi
- 2min rest
- 3 lots of:
- 2min 30s @ 5'20''/mi
- 1min 30s rest
- 1min @ 5'10''/mi
- 2min rest
- 6min @ 5'38''/mi
- 12min @ 9'00''/mi
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Here’s a quick breakdown of SLOWER THAN LAST YEAR?! | Road To SAUCONY LONDON 10K – Week 3 from The FOD Runner. The full video is well worth your time, and we’ve got all the details you need to try the workout today.
Key Points:
- Week 3 shifts to a more relaxed trail-based speed session after the hard racing over the weekend.
- Rather than pursuing “double threshold” work, the focus remains on recovery while stacking today’s intervals against the same week from a year ago.
- The session uses mixed-length intervals (6 min, 2½ min, 1 min) with careful rest periods, prioritizing steady output rather than peak speed.
- Execution tip: keep your recovery stretches at 6‑7 seconds and resist the urge to bank time on the shorter reps by heading downhill.
Workout Example:
- Warm‑up: 15 min easy jog.
- Main set (run on flat trail, out‑and‑back to prevent downhill shortcuts on shorter reps):
- 6 min at ~5:38 / mile pace (≈ 8 min km).
- 2 ½ min at ~5:20 / mile pace, recover 6‑7 sec.
- 1 min at ~5:10 / mile pace, recover 6‑7 sec.
- Repeat the 2 ½ min & 1 min intervals twice more (total 3 short reps).
- End with another 6 min at the same pace as your opening rep.
- Cool‑down: 10‑15 min easy jog home. All paces shown as minutes per mile; to switch to minutes per km, multiply by 0.621 (e.g., 5:38 / mile ≈ 3:32 / km). Scale the effort according to your current fitness using the Pacing app.
Closing Note: Give this interval set a try today, adjusting paces to suit your fitness. Customize the rep lengths in the Pacing app and compare your progression week-to-week. Don’t miss the full video for Andrew’s deeper context on his race prep and training approach. Keep running!