NIKE STREAKFLY RETIREMENT + FASTEST Evening Workout Of THE BLOCK So FAR | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of NIKE STREAKFLY RETIREMENT + FASTEST Evening Workout Of THE BLOCK So FAR 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 session is a double‑threshold block: 12 repeats of 2 minutes hard followed by 45 seconds easy recovery.
Warm‑up and cool‑down are each 1.5 mi at a comfortable pace.
Average pace for the 2‑minute “on” intervals was about 5:28 / mi (sub‑5‑minute threshold for an evening run), with recoveries around 7:00 / mi.
The workout felt “controlled” despite heat, and the loop at Lidney Lake allowed true floating without turning back.

Workout you can try today

Warm‑up – 1.5 mi easy (≈ 10‑12 min).
Main set – 12 × 
- 2 min @ ~5:20‑5:30 / mi (just under your threshold)
- 45 sec recovery (easy jog or walk, ~7:00 / mi).
Cool‑down – 1.5 mi easy.

Tip: If 2 minutes feels too short, extend the “on” to 3 minutes and keep the recovery at 45 seconds; adjust the pace so the effort stays just below your lactate threshold.

Closing note Give this double‑threshold block a go tonight and feel the speed boost for your evening runs. You can easily tweak the paces in the Pacing app to match your current fitness – make it yours and keep those legs happy!

Remember to watch the full video for Andy’s shoe‑retirement story and extra insights, and happy running!