Forest Route Finisher
Workout - Forest Route Finisher
- 10min @ 10'30''/mi
- 0.0mi @ 8'45''/mi
- 5 lots of:
- 30s @ 7'00''/mi
- 1min 30s rest
- 10min @ 11'00''/mi
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Intro
This post summarizes “15 Mile Long Run | Running Training Update | Running VLOG | FOD Runner” by The FOD Runner—a worthwhile video that covers a practical long-run session. We’ve pulled out the essentials so you can take the workout for a spin today. Watch the full video for the complete picture.
Key Points
- The centerpiece is a 15‑mile easy‑ish long run capped with a brief fart‑lek finish for some added tempo work.
- Earlier in the training week: a 10 × 800 m interval session (with recovery periods) and 3 × 2‑mile repeats—both solid mid‑week speed builders.
- The runner targets 50–60 mi weekly mileage and is working toward sustaining longer runs (potentially reaching 60 mi per week down the road).
- Key takeaway: run the long run at an easy, chatty pace, then finish with a few quick-paced surges (fart‑lek) to end with some punch.
Workout Example
15‑mile Long Run (Easy Pace)
- Distance: 15 miles (≈ 24 km)
- Pace: Easy, conversational (approximately 60–70 % of max heart rate, a speed where talking feels natural).
- Finish: Include 5‑10 minutes of fart‑lek – 30‑second accelerations every 5‑10 minutes, brisk but still controlled.
Optional Speed Session (earlier in the week)
- 10 × 800 m intervals with brief recovery (e.g., 2‑minute jog or walk rest).
- 3 × 2‑mile repeats at a steady clip, just a touch quicker than long‑run pace, with 2‑minute easy jog recovery between each.
Closing Note
Try this 15‑mile easy run, dial in the pace using the Pacing app to match where you’re at, and adjust the fart‑lek as your goals call for. Enjoy the miles, and keep working that weekly volume! 🚀