FOD Runner's 600-400-200 Repeats
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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Here’s the rundown on “Nike ZoomX Dragonfly First Run - Fast Track Workout 3 x (600/400/200)” from The FOD Runner. A solid session you can run today. The full video has the walkthrough.
Key points
- New to spikes? Keep this controlled but quick. Socks are fine. The creator wears them; do what feels right.
- Warm-up: 1.5 mi (≈2.4 km) easy plus drills and strides.
- Main set: three rounds of 600 m, 400 m, and 200 m, each separated by a 200 m easy jog (100 m walk, 100 m jog).
- Recovery: keep it relaxed. The full session is about 5 km.
- Data: target 4:46/mi for the 600 m (≈4:58/km), 4:48/mi for the 400 m, and sub-4:27/mi for the 200 m (sub-2:50/km). Cadence rises from about 170 cpm on the longer reps to ~185 cpm on the 200 m. Stride length goes past 2 m on the sprint.
- Smart approach: use the 200 m recovery jogs to stay mobile without overloading the lighter spike.
Workout example
- Warm-up: 1.5 mi (2.4 km) easy plus 2-3 × 100 m strides.
- Main set (repeat 3x):
- 600 m at ~4:46/mi (≈4:58/km), long relaxed stride.
- 400 m at ~4:48/mi (≈4:59/km), bring cadence up.
- 200 m at sub-4:27/mi (≈2:50/km), sprint pace, quick turnover, longer stride.
- Recovery: 200 m easy (walk 100, jog 100).
- Cool-down: 1.5 mi (2.4 km) easy.
Closing note Run this at a pace that fits your training, log it in the Pacing app, and track progress.
References
- Nike ZOOMX DRAGONFLY First Run - FAST TRACK WORKOUT 3 x (600/400/200) | FOD Runner - YouTube (YouTube Video)