LAST FAST Interval Workout BEFORE CARDIFF Half Marathon In The NIKE ZoomX STREAKFLY | FOD Runner - The FOD Runner

Intro: This is a quick summary of LAST FAST Interval Workout BEFORE CARDIFF Half Marathon In The NIKE ZoomX STREAKFLY 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 workout is built around 8 × 3‑minute intervals with a 1‑minute easy “float” between each rep, plus 4 × 30‑second fast efforts with the same 1‑minute float.
• Floats (the easy minutes) should be run at an easy, honest pace – about a low 7‑minute‑per‑mile pace (or roughly 8:00 min/mi for many runners). This keeps the workout quality high.
• The fast intervals are run at 5:20‑5:30 min/mi (roughly 5:20–5:30 per mile). If you’re feeling strong, you can dip into the low‑5‑minute range, but keep the 1‑minute recovery to stay fresh.
• Practical tip: If you run the reps too fast the 1‑minute floats lose their purpose. Keep the floats steady and use them as a “reset” between hard efforts.
• The runner also did a 6 × 1‑mile set (5:34, 5:30, 5:29, 5:23, 5:20, 5:15 min/mi) as a variation – great for a longer, slightly lower‑volume hard day.

Workout Example:

8 × 3‑minute intervals @ 5:20‑5:30 min/mi
   1‑minute easy float (≈7:00 min/mi) between each

4 × 30‑second fast efforts @ 5:15‑5:20 min/mi
   1‑minute easy float between each

Or a 6‑mile version:

6 × 1‑mile repeats
   5:34, 5:30, 5:29, 5:23, 5:20, 5:15 min/mi
   1‑minute easy recovery between repeats

Closing Note: Give this interval session a try before your next race and feel free to adjust the paces to suit your own fitness level in the Pacing app. Good luck, and enjoy the confidence boost—see you out on the road! 🚀

References

• LAST FAST Interval Workout BEFORE CARDIFF Half Marathon In The NIKE ZoomX STREAKFLY | FOD Runner - YouTube (YouTube Video)

Workout - Half Marathon Sharpening Floats

• 5min @ 7'00''/mi
• 8 lots of:
  • 3min @ 5'25''/mi
  • 1min rest
• 4 lots of:
  • 30s @ 5'17''/mi
  • 1min rest
• 5min @ 7'00''/mi

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