Post-Marathon Sharpener

Workout - Post-Marathon Sharpener

• 10min @ 7'30''/km
• 8 lots of:
  • 1min @ 5'30''/km
  • 1min rest
• 10min @ 7'30''/km

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Andrew returns to structured training after 3 weeks and 4 days of rest. This video from The FOD Runner walks through his comeback session, a high-intensity repeat workout. Here’s how to run it.

Key points:

• Andrew uses short, high-intensity repeats (6 to 8 reps) at progressively faster paces to rebuild his sub-5-minute mile fitness.
• The session also tests new shoes and celebrates the Sockmine giveaway winners.
• Consistency across reps matters most. If pace drops noticeably, dial back by a few seconds rather than push to a weak finish.

Workout example:

1. Warm-up: 10 to 15 min easy jog.
2. Choose a repeat distance (e.g., 400 m or 1 min).
3. 6 to 8 reps at these target paces (min per mile):
   • 5:11 for the first 2 reps
   • 5:23 for the next 2
   • 5:17 for the following 2
   • 5:33 for the final 2 (if you do 8 total)
4. Rest equal to the time of the repeat (or 1-min jog).
5. Cool-down: 10 min easy jog.

Closing note: Adjust paces in the Pacing app to your current fitness. Watch the full video for Andrew’s take and the competition winner announcement.

References

• First Workout Since The Marathon PLUS Competition Winners Announced | FOD Runner - YouTube (YouTube Video)