FOD Runner's Tempo Long Run
Workout - FOD Runner's Tempo Long Run
- 30min @ 7'15''/mi
- 5 lots of:
- 6min @ 6'06''/mi
- 1min 30s @ 6'38''/mi
- 30min @ 7'15''/mi
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The FOD Runner recently shared a structured 15-mile tempo run in a video featuring the latest 2025 racing shoes. The workout serves as excellent prep for 5K racing, so here’s what you need to know. Watch the full video for the complete picture, including the shoe unboxing.
Key Points
- A 15-mile (24 km) long run covering roughly 1 hour 37 minutes of total time, with the core devoted to tempo work.
- Five 6-minute tempo blocks at approximately 6:06 min/mi (5:55 per km), separated by 90-second recovery segments at moderate effort (easy pace, not hard jogging).
- Warm-up and cool-down each span 30 minutes at steady, moderate pace (around 6:33 to 7:33 min/mi).
- Stick to flat terrain without significant hills, allowing you to concentrate on smooth pacing and controlled transitions between efforts.
- The objective: stay composed and sharp while locking in your pace before your 5K attempt at Battersea Park (targeting sub-16 minutes).
Workout Example
- 30 min warm-up at easy/moderate pace.
- 5 × 6 min tempo @ 6:06 min/mi (5:55 per km). – 90 s moderate float between each rep (maintain low-6 min/mi range).
- 30 min cool-down at easy/moderate pace.
Total: ≈15 mi (≈24 km), ≈1 h 38 min.
Closing Note Run this workout soon and adjust the paces based on your recent training—the Pacing app can help with that. It’s an excellent way to sharpen your leg speed without losing freshness before race day. Head to the full video for the shoe unboxing and other race-focused tips—happy running!