FOD Runner's Threshold Repeats

Workout - FOD Runner's Threshold Repeats

• 5min @ 9'00''/mi
• 12 lots of:
  • 2min @ 5'25''/mi
  • 45s rest
• 5min @ 9'00''/mi

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Here’s a breakdown of “Nike Streakfly Retirement + Fastest Evening Workout of the Block So Far” from The FOD Runner. Worth a watch in full. The key takeaways are below so you can run the session.

Key points

• The workout is a double-threshold block: 12 reps of 2 minutes hard with 45 seconds easy.
• Warm-up and cool-down are 1.5 mi conversational.
• The 2-minute hard efforts came in around 5:28/mi (threshold pace, evening session), with recovery jogs near 7:00/mi.
• Even in the heat, the runner held control. Laps around Lidney Lake meant he could keep going without doubling back.

Workout you can try today

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

Tip: if 2 minutes feels short, push the “on” to 3 minutes and keep the recovery at 45 seconds. Dial the pace so the effort stays right at lactate threshold.

Closing note Run this double-threshold block this evening. Adjust speeds in the Pacing app to your fitness, and stay injury-free.

Watch the full video for Andy’s notes on shoe retirement.

References

• NIKE STREAKFLY RETIREMENT + FASTEST Evening Workout Of THE BLOCK So FAR | FOD Runner - YouTube (YouTube Video)