FIRST WORKOUT Since The MARATHON - Puma LIBERATE NITRO SPEED Test REVIEW | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of FIRST WORKOUT Since The MARATHON – Puma LIBERATE NITRO SPEED Test REVIEW 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 & Practical Tips

Post‑marathon fitness check: short, high‑intensity intervals to gauge how fast you’ve bounced back.
Terrain matters – the session uses a flat‑to‑gentle‑incline loop with a short, sharp hill to add a natural challenge.
No preset paces were required; focus on effort and feel, aiming for roughly 5:15–5:25 min/mi overall.
Warm‑up includes 2 mi easy + drills (high‑knees, butt‑kicks, skips) and 4 × 100‑m strides to prime cadence.

Workout Example (all times are in minutes/seconds, distances are approximate):

Warm‑up – 2 mi easy run + 5 min of form drills + 4 strides (≈100 m each).
Main set – 8 × 90‑second hard effort (run at a comfortably hard effort, ~85‑90 % HR) followed by 60 seconds easy jog/recovery.
- Run the repeats on a mixed‑surface loop: flat, a slight incline, then a short hill, then back downhill.
- Total hard work: 12 min; total recovery: 8 min (≈20 min total).
Cool‑down – Easy jog back to start, finish with a brief stretch.

Closing Note: Give this feel‑based speed session a go and tweak the hard‑effort length or recovery to match your current fitness. You can easily set the intervals in the Pacing app and adjust the paces to suit your own training zones. Have fun, stay relaxed, and let your legs tell you the right effort – then head back to the full video for more insight and the shoe review!