I Ran A 5K 2 WEEKS AFTER A Marathon.... Here's What Happened - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of I Ran A 5K 2 WEEKS AFTER A Marathon… Here’s What Happened 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

Training concept: A 5K time‑trial run just 13 days after a marathon, using the industrial estate loop to practice hill strength and pacing consistency.
Course layout: 1 mi downhill (fast), 2 mi of steady uphill (slowest), 1 mi mixed terrain, and a final short hill followed by a downhill finish.
Pacing goal: Sub‑16:25 for the 5K (the runner hit 16:20). Aim for even splits despite the rolling terrain.
Fueling strategy: Light wrap with chocolate spread, a 90‑cal drink mix, plus a caffeine‑ketone shot before the run.
Warm‑up: 10‑minute easy jog with a few strides, then transition straight into the 5K.

Workout Example

Warm‑up – 10 min easy running, include 3 × 20‑second strides.
5K Time Trial on the industrial estate loop:
- Mile 1: Fast downhill (push the pace).
- Mile 2: Uphill, hold a slower, steady effort.
- Mile 3: Mixed terrain, aim for a middle‑pace.
- Mile 4: Short hill then downhill finish.
Cool‑down – 5 min easy jog, let the caffeine/ketone settle.

Tip: Use a watch or the Pacing app to set your target mile times (e.g., 4:05, 5:30, 4:45, 4:00) and adjust for hills.

Closing Note

Give this hill‑focused 5K a try and tweak the paces to suit your own fitness in the Pacing app. You’ll feel stronger fast – good luck and enjoy the run!