12 x 1K WORKOUT In The Nike NEXT%2 - CARDIFF HALF Marathon Workout PLUS STYRKR REVIEW | FOD Runner - The FOD Runner

Aug 13, 2025

*This is a quick summary of “12 x 1K WORKOUT In The Nike NEXT%2 - CARDIFF Half Marathon Workout PLUS STYRKR REVIEW” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The workout is 12 × 1 km repeats (≈0.62 mi each) designed to sharpen speed and stamina for a half‑marathon.
Despite a strong head‑wind, Anthony kept every repeat under a 5:30 / mile pace (≈3:24 / km) and averaged 5:33 / mile across the set.
Recovery jogs (“floats”) were done at about 7:05 / mile (≈4:22 / km), allowing enough recovery while keeping the heart rate low.
Keep the pace steady even into the wind; don’t try to fight the wind – let it slow you naturally, but stay under the target pace.
He used Nike Next%2 shoes for the session – they feel great for fast intervals and are now his go‑to Tuesday workout shoe.
Quick fueling tip: he tested STYRKR gels and drink mixes (caffeine, plasma‑tech, nitro‑plus). They settle well, are a bit sweet, and work nicely on long runs.

Workout Example

12 x 1 km repeats
   • Target pace: 5:30‑5:35 per mile (≈3:24‑3:30 per km) – keep each repeat under 5:30.
   • Recovery jog (float) between reps: 7:05 per mile (≈4:22 per km) – roughly 2‑3 min depending on fitness.
   • Total distance: 12 km (≈7.5 mi) of hard work + ~12 min of easy jogging.
   • Tip: run the first 4 reps with a strong effort, then maintain the same pace even as wind picks up.

Closing Note Give this 12‑K repeat session a try before your next race, and feel free to adjust the paces to suit your own training in the Pacing app. Happy training and see you out there!