Nike ZOOMX DRAGONFLY First Run - FAST TRACK WORKOUT 3 x (600/400/200) | FOD Runner - The FOD Runner

Intro: This is a quick summary of “Nike ZOOMX DRAGONFLY First Run - FAST TRACK WORKOUT 3 x (600/400/200)” 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:

• First‑time spikes experience: keep the session low‑key but still fast. Use socks if you prefer – the creator wears them.
• Warm‑up: 1.5‑mile (≈2.4 km) easy jog plus drills/strides.
• Main set: 3 rounds of 600 m, 400 m, 200 m repeats, each followed by a 200 m jog recovery (100 m walk + 100 m jog).
• Recovery: Keep the recovery easy; the total workout is ~5 km total.
• Data: Paces around 4:46 / min per mile for the 600 m (≈4:58 / km), 4:48 / min for the 400 m, and sub‑4:27 for the 200 m (sub‑2:50 / km). Cadence climbs from ~170 cpm on the 600 m to ~185 cpm on the 200 m; stride length grows to >2 m on the 200 m.
• Practical tip: Use 200‑m jog recoveries (walk 100 m, jog 100 m) to stay loose without over‑taxing the lightweight spike shoe.

Workout Example:

1. Warm‑up – 1.5 mi (2.4 km) easy jog + 2‑3 × 100 m strides.
2. Main Set (repeat 3×):
   • 600 m @ ~4:46 / mi (≈4:58 / km) – focus on long, relaxed stride.
   • 400 m @ ~4:48 / mi (≈4:59 / km) – increase cadence slightly.
   • 200 m @ sub‑4:27 / mi (≈2:50 / km) – sprint‑like cadence, long stride.
   • Recovery: 200 m easy (walk 100 m, jog 100 m).
3. Cool‑down – 1.5 mi (2.4 km) easy jog.

Closing Note: Give this fast‑track session a try, adjust the paces to match your own fitness, and log the workout in the Pacing app to fine‑tune your effort. Have fun on the track and enjoy the light feel of the Dragonfly spikes – you’ve got this! 🚀

References

• Nike ZOOMX DRAGONFLY First Run - FAST TRACK WORKOUT 3 x (600/400/200) | FOD Runner - YouTube (YouTube Video)

Workout - FOD Runner's 600-400-200 Repeats

• 2.4km @ 5'30''/km
• 100m @ 3'00''/km
• 30s rest
• 100m @ 3'00''/km
• 30s rest
• 100m @ 3'00''/km
• 30s rest
• 3 lots of:
  • 600m @ 2'58''/km
  • 30s rest
  • 400m @ 2'59''/km
  • 30s rest
  • 200m @ 2'45''/km
  • 30s rest
• 2.4km @ 6'00''/km

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