SQUID GAMES For RUNNERS GAME 1 - Green Light FAIL + CALF INJURY UPDATE | FOD Runner - The FOD Runner

Intro

This is a quick summary of SQUID GAMES For RUNNERS GAME 1 – Green Light FAIL + CALF INJURY UPDATE 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

• Squid Games for runners: run two kilometers in a row, each kilometre must be completed within 3 seconds of the previous one (e.g., if you run a 5:00 min/km first km, the second km must be between 4:57 and 5:03).
• Watch settings matter – Andy set his watch to kilometers but the alarm was still set to miles, causing confusion over pace (mix of minutes‑per‑mile and minutes‑per‑kilometer).
• Injury update: calf still sensitive, ankle slightly sore. He focuses on easy, low‑intensity runs (30‑45 min) keeping discomfort at 0‑1/10 and builds slowly to a 60‑minute run by week’s end.
• Weekly plan: aim for 4‑5 days of easy running, at least one outdoor run (Tuesday/Thursday/Friday) and a longer weekend run (up to 90 min if feeling good). No intense intervals until pain is 0/10.

Workout Example

Squid Games “Green Light” Challenge
1. Warm‑up 5‑10 min easy jog.
2. Run 2 km as fast as you can while keeping each kilometre within 3 seconds of the previous one.
   • Target pace ≈ 5:00 min/km (≈8:00 min/mi). Adjust to your current fitness.
3. If you miss the 3‑second window, stop and reset – the goal is consistency, not perfection.
4. Cool‑down 5‑10 min easy jog.

Closing Note Give the “Green Light” challenge a try, adjust the paces to match your own training in the Pacing app, and keep your calf and ankle feeling good. You’ve got this – stay patient, stay consistent, and enjoy the run!

References

• SQUID GAMES For RUNNERS GAME 1 - Green Light FAIL + CALF INJURY UPDATE | FOD Runner - YouTube (YouTube Video)

Workout - Green Light Challenge

• 10min @ 6'15''/km
• 1.0km @ 5'00''/km
• 1.0km @ 5'00''/km
• 10min @ 7'15''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/green-light-challenge-48ddcfd2

Don’t have the app? Copy the reference above,
to import the workout after you install it.