FOD Runner's Threshold Booster

FOD Runner's Threshold Booster

Workout - FOD Runner's Threshold Booster

  • 15min @ 10'30''/mi
  • 3 lots of:
    • 10min @ 6'00''/mi
    • 3min rest
  • 12min @ 12'00''/mi
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Intro

The FOD Runner’s 20 Mile Long Run & Training Update lays out training sessions you can start today. Here’s the main breakdown—check out the full video if you want the complete picture.

Key Points

  • Completed a 20-mile easy long run with no in-run nutrition, maintaining a steady, comfortable pace throughout.
  • The week’s training included hill reps, 400-1000 m repeats, and a 3×10-minute threshold session with short rest periods between efforts.
  • Goal is strengthening the aerobic base and sharpening lactate threshold before upcoming races.

Workout Example

Long Run (20 mi) – maintain a conversational pace the whole way; skip nutrition stops and enjoy the weather and scenery.

Threshold Day (Thursday) – 3 × 10 min at threshold (about 6:00 per mile) with 3 min easy jogging between each set.

Speed/Repeat Day (Tuesday) – 4–6 repeats of 400 m to 1 km at 1:18–1:21 per 400 m, with jogging recovery matching the repeat length.

Hill Reps – short, steep concrete hill repeats (30–60 s uphill, easy jog down) to build leg power and strength.

Closing Note

Try these workouts this week, adjust the paces to fit your current fitness, and log them in the Pacing app. Have fun, stay healthy, and keep pushing the mileage—your next race will show the benefits.

References

Inspired by The FOD Runner

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