CAN I BREAK 15:50 IN MY FINAL 5K RACE?! PLUS LONDON MARATHON 2026?! - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of CAN I BREAK 15:50 IN MY FINAL 5K RACE?! PLUS LONDON MARATHON 2026?! 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

Mental edge matters – start every session switched on and with a positive attitude; half the battle is won before the start line.
Tuesday vs. Thursday sessions – Tuesdays are short, race‑specific intervals (faster than or at 5K pace). Thursdays are aerobic‑focused, longer reps (starting around marathon effort and building speed).
Targeted rep pacing – 2 km reps at tempo‑10K effort, 600 m at true 5K race pace, 400 m a touch quicker, 200 m all‑out. Adjust for wind or terrain.
Discipline & planning – write exact effort for each rep, stick to the plan, and avoid “going stupid fast” on early intervals.
Summer plan – after the race he’ll do a mileage‑heavy, double‑threshold block to build a solid base for a future marathon.

Workout Example (Thursday, 6 days before the race)

2 × 2 km   @ tempo‑10K effort (≈5:25‑5:35 per mile)   2‑min jog recovery
2 × 800 m @ just a shade faster than 5K pace (≈5:15 per mile)   90‑sec jog
2 × 600 m @ 5K race pace (≈5:00 per mile)                     60‑sec jog
2 × 400 m @ 4:45‑4:50 per mile                                 45‑sec jog
2 × 200 m @ all‑out (≈4:30 per mile)                           30‑sec jog

*Run the reps in the order shown, adjusting for headwind/tailwind as Andy did. Keep HR below 150 for the longer reps to stay aerobic, then let it climb on the fast intervals.

Closing Note

Give this session a try, tweak the paces to match your own 5K goal, and log it in the Pacing app so you can see the impact. Good luck breaking that 15:50 barrier – and keep your eyes on the London Marathon 2026 goal! 🚀