First Workout Since The Marathon PLUS Competition Winners Announced | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of First Workout Since The Marathon PLUS Competition Winners Announced 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:

After a 3‑week, 4‑day break from structured training, Andrew jumps back into speed work to recapture his post‑marathon sharpness.
He uses short, high‑intensity repeats (6‑8 reps) at progressively faster paces, targeting sub‑5‑minute mile effort.
The session doubles as a test of new shoes and a fun way to celebrate the Sockmine giveaway winners.
Practical tip: aim for consistent effort across reps, and if you start to fade, back off a few seconds to finish strong.

Workout Example:

Warm‑up 10‑15 min easy jog.
Choose a repeat distance (e.g., 400 m or 1 min).
Run 6–8 reps at the following target paces (minutes per mile):
- 5:11 (511) for the first 2 reps
- 5:23 (523) for the next 2 reps
- 5:17 (517) for the following 2 reps
- 5:33 (533) for the final 2 reps (if you do 8 total)
Keep the rest interval equal to the time it took to run the repeat (or 1‑minute jog).
Cool‑down 10 min easy jog.

Closing Note: Give this interval session a go, tweak the paces to match your current fitness in the Pacing app, and feel the post‑marathon fire return. Have fun, and don’t forget to watch the full video for Andrew’s personal insights and the competition winner reveal!