Running After Illness - First Run In 7 Days! | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Running After Illness – First Run In 7 Days! 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:

After a 7‑day sick‑day, the priority is listen to your body and keep the first run easy.
Use a short Fartlek (speed‑play) instead of a hard‑paced tempo; the session is fully adaptable to how you feel.
Do a quick walk‑test before the run to confirm you’re ready for a bit of effort.
Keep the effort modest: 2‑minute hard intervals with 1‑minute easy recovery, aiming for a “surge” rather than a race‑pace.

Workout Example:

Warm‑up: ~3 mi (≈5 km) at a comfortable, conversational pace.
Fartlek: 10 ×
- 2 min at a tempo‑ish effort (around 6:20–6:40 / mi if you normally run 5:40 / mi, but feel free to adjust to your own feel).
- 1 min easy jog or walk recovery.
Cool‑down: 1 mi (≈1.5 km) easy, plus a short stretch.

Practical Tips:

Start with a 2‑mile walk the day before the run to gauge fatigue.
If you feel any lingering cough or excessive tiredness, skip the hard surges and stay in the easy zone.
Use your watch to set the 2‑min/1‑min intervals; let your heart rate guide you—don’t chase a specific pace.
Keep the total effort to about 20 minutes of hard work (≈10 surges) – enough to stimulate but not over‑stress.

Closing Note: Give this gentle, body‑guided Fartlek a go and feel the joy of running again. Adjust the paces in the Pacing app to match your current fitness, and enjoy the progress! Remember, the full video has more context and motivation—watch it for the complete story. Happy running!