Post-Marathon Fitness Check

Workout - Post-Marathon Fitness Check

• 12min @ 6'30''/km
• 8 lots of:
  • 1min 30s @ 4'30''/km
  • 1min @ 7'30''/km
• 12min @ 6'20''/km

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Intro: Quick take on FIRST WORKOUT Since The MARATHON - Puma LIBERATE NITRO SPEED Test REVIEW from The FOD Runner. The shoe’s solid. Here’s the workout. Watch the full video for the breakdown and review.

Key points and practical tips:

• Short, high-intensity intervals help gauge post-race fitness.
• Route matters: flat sections, gentle slopes, and a short sharp hill make a natural test of effort.
• Effort over paces. Don’t chase specific times. Aim for roughly 5:15 to 5:25 min/mi overall.
• Warm-up: 2 miles easy plus form work (high knees, butt kicks, skips), then 4 x 100 m strides.

Workout example (times in min/sec, distances approximate):

1. Warm-up: 2 mi easy run plus 5 min of movement prep plus 4 strides (around 100 m each).
2. Main set: 8 x 90-second hard effort (around 85 to 90% HR) with 60 sec easy jog recovery.
   • Through the loop: flat ground, slight inclines, a short hill, then back down.
   • Total hard work: 12 min. Total recovery: 8 min. Around 20 min total.
3. Cool-down: easy jog back, then stretch.

Closing note: Adjust interval duration and recovery in the Pacing app.

References

• FIRST WORKOUT Since The MARATHON - Puma LIBERATE NITRO SPEED Test REVIEW | FOD Runner - YouTube (YouTube Video)