4 x 16 mins w/ 3 mins rest | Marathon Workout | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of 4 x 16 mins w/ 3 mins rest | Marathon Workout 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 session is a threshold workout: 4 repeats of 16‑minute efforts with 3‑minute easy jogs for recovery.
It’s a mental‑strength test as well as a physical one; focus on one rep at a time and keep a conservative pace.
Use your previous 10‑ or 12‑minute rep times as a baseline, then add 3–4 seconds per mile to stay slightly conservative.
Aim for sub‑7‑minute mile pace on easier sections (around 6:25–6:30 / mi) and accept slower paces on hills; the goal is sustained effort, not perfect splits.
Progression matters: pushing beyond your comfort zone accelerates adaptation.

Workout Example

Warm‑up – 10‑15 minutes easy jog.
Repeat 1‑4:
- Run 16 minutes at threshold pace (≈6:25‑6:30 / mi, adjust based on your current fitness).
- 3‑minute easy jog for recovery.
Cool‑down – 10‑15 minutes easy jog.

Tips:

Treat each 16‑minute block as its own mini‑run; focus only on the current interval.
If you’re new to this length, start at the slower end of the pace range and gradually add seconds per mile each week.
Use the rest periods to fully recover—slow jog or walk.
After completing the workout, note how you felt and adjust future paces in the Pacing app.

Closing Note

Give this workout a try this week, adjust the paces to fit your own thresholds, and keep building that mental and physical stamina. You can easily customise the intervals and paces in the Pacing app – happy training!