5 x 1 Mile Rep Threshold Workout | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 5 x 1 Mile Rep Threshold 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: 5 × 1‑mile repeats at a hard, but sustainable pace that pushes lactate buildup.
Recovery is a 3‑minute easy jog (or a light shuffle) to flush some lactate while keeping the heart rate elevated.
The terrain is mixed – lots of hills and technical trail, which adds strength and stability work.
The goal is to stay just below VO₂max, keeping the effort hard enough to improve threshold but not so hard you burn out.

Workout Example:

Warm‑up 10‑15 min easy on trails (incl. a few short pick‑ups).
Repeat x5:
- Run 1 mile at a comfortably hard pace (≈ 85‑90 % of max HR, you should feel the burn but can hold a conversation in short bursts).
- Follow with 3 min easy jog (or very light shuffle) to recover.
Cool‑down 10 min easy, plus some light stretching.

Tip: If you prefer metric paces, aim for roughly 5:30–6:00 min per mile on hilly terrain; adjust faster or slower based on your current fitness.

Closing Note: Give this threshold repeat a go this week and feel the boost in stamina and hill strength. You can easily customise the paces and recovery in the Pacing app to match your own fitness level—just plug in your target mile time and let the app handle the intervals. Happy running!