FOD Runner's Uphill-Interval Long Run
Workout - FOD Runner's Uphill-Interval Long Run
- 40min @ 9'00''/km
- 5 lots of:
- 3min @ 5'30''/km
- 3min @ 6'00''/km
- 12min @ 9'00''/km
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Intro: We’re breaking down FASTEST EVER Long Run?! ASICS NOVABLAST 5 SMASHES Expectations, a recent video from The FOD Runner, so you can try the workout yourself. It’s well worth watching—here’s the rundown. Check out the full video for all the additional details.
Key Points:
- In week 4 of training (roughly six weeks before the race), the runner introduces intensity to the long run, building speed‑endurance capacity.
- The main set features five 3‑minute hard efforts separated by 3‑minute steady floats across a hilly course—the “off” periods stay strong and controlled, not easy recovery jogs.
- Three gels supplying 45 g carbs each (about 90 g total) are consumed throughout the run, proving they work without stomach trouble even during hard hill climbing.
- The ASICS NOVABLAST 5 earns recognition for comfort and its ability to sustain quick uphill running—think mid‑5s and mid‑6s per mile.
- A 40‑minute easy-to-steady run serves as the warmup before the interval work.
Workout Example:
- Warm‑up: 40 minutes of easy-to-steady running at whatever pace feels comfortable.
- Main set: Repeat five times:
- 3 min hard – go all out (target 5:37 / 5:30 / 5:20 per mile depending on terrain; on hills, aim for sub‑5:50).
- 3 min float – hold a strong, steady jog (forward momentum maintained, not an easy recovery pace).
- Cool‑down: 10 minutes of easy running to finish.
- Fueling: Take one gel (about 45 g carbs) just before starting the intervals, then two more spaced roughly 30 minutes apart (three gels total, roughly 90 g carbs)—your system will handle this even at hard efforts.
Closing Note: Give this hilly interval workout a try, dial in your paces using the Pacing app to suit your current fitness, and notice how this intensity paired with solid fueling enhances your speed‑endurance. Happy running!