Comeback Threshold Test

Workout - Comeback Threshold Test

• 10min @ 9'30''/mi
• 4 lots of:
  • 100m @ 4'30''/km
• 5 lots of:
  • 6min @ 5'45''/mi
  • 1min @ 9'30''/mi
• 10min @ 9'30''/mi

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Intro: The FOD Runner’s latest video looks at HOW Much FITNESS Did I LOSE AFTER 1 Week Of NO RUNNING?? Workout EXPERIMENT. Worth your time. The essentials are below so you can try the session yourself. For the full breakdown, watch the original.

Key points:

• A double-threshold format: 5 rounds of 6 minutes at threshold intensity with 60 seconds between efforts, targeting 5:40 to 5:50/mile (or roughly 8:45 to 9:20/km).
• Pace and heart-rate data are the primary focus. Heat and mild back tightness pushed HR higher (averaging around 166 bpm with peaks near 178), but the runner held consistent pacing.
• The session: short warm-up with strides, then the intervals, then easy cool-down. Takeaway: a single week without running leaves you feeling off, but actual fitness loss is minimal.
• Don’t get hung up on numbers. When it’s hot or you’re shaking off rust, perceived effort matters more than HR data. Recovery stays easy and you drink enough water.

Workout example:

1. Warm-up: 5 to 10 minutes easy running plus 4 × 100 m strides.
2. Main set: 6 minutes at threshold pace, 5 reps. Aim for 5:40 to 5:50/mile. Rest with 1 minute easy jog between reps.
3. Cool-down: 5 to 10 minutes easy jogging.

In kilometers? Aim for about 5:40/km (around 9 min/km) and adjust by feel.

Closing note: try this double-threshold session and dial in paces with the Pacing app based on your current fitness. You’ll probably find there’s not much missing, mostly initial stiffness that disappears once you get back in rhythm.

For the full analysis and video data, watch the original on The FOD Runner.

References

• HOW Much FITNESS Did I LOSE AFTER 1 Week Of NO RUNNING?? Workout EXPERIMENT | FOD Runner - YouTube (YouTube Video)