HOW Much FITNESS Did I LOSE AFTER 1 Week Of NO RUNNING?? Workout EXPERIMENT | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of HOW Much FITNESS Did I LOSE AFTER 1 Week Of NO RUNNING?? Workout EXPERIMENT 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:

The experiment uses a double‑threshold session: 5 × 6‑minute intervals with 1 minute recovery, run at roughly 5:40–5:50 / mile (≈8:45–9:20 / km).
Pace and heart‑rate are the main metrics; heat and a slightly stiff back caused higher heart‑rates (average ~166 bpm, max up to 178 bpm) but the paces stayed solid.
A short warm‑up with strides, then the intervals, and a cool‑down. The author notes that a week off mainly feels “rusty” rather than a big loss of fitness.
Practical tip: let the perceived effort guide you more than the numbers, especially in hot conditions; keep recovery easy and stay hydrated.

Workout example:

Warm‑up – 5‑10 min easy jog + 4 × 100 m strides.
Main set – 5 repetitions of 6 min at threshold (aim for 5:40–5:50 / mile). After each 6‑min effort, jog easy for 1 min.
Cool‑down – 5‑10 min easy jog.

If you’re running in kilometers, target ~5:40 / km (≈9 min / km) and adjust the effort based on how you feel.

Closing note: Give this double‑threshold workout a try and tweak the paces to match your current fitness using the Pacing app. You’ll see you haven’t lost much – just a little rust that’ll melt away with a few solid runs. Enjoy the run!

Watch the full video on The FOD Runner for deeper insights and data breakdowns.