The FINAL 72 Hours - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of The FINAL 72 Hours 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:

The block combines double‑threshold days, marathon‑pace sessions, and weekly long runs to build a solid base.
Final 72‑hour plan focuses on smart carb‑loading, low‑fiber foods, and staying hydrated while keeping heart‑rate in the 5:55–6:05 min/mile range.
Recovery tools (massage gun, lacrosse ball, daily hip‑glute mobility) and Morton gels are highlighted to keep intensity sustainable.

Workout Example:

Marathon‑pace session (≈16 mi / 25.7 km) – run at target marathon pace (≈5 min 55 s – 6 min 05 s per mile). Keep HR around 150–165 bpm.
Double‑threshold day – 20 mi total with two threshold segments (e.g., 2 × 10 mi at threshold effort).
Long run – progressive run of 20–22 mi, finishing with a negative‑split effort.

Final‑72‑Hour Carb‑Load (48 h before race):

Increase carbs ≈ 2× usual intake: pasta, rice, potatoes, gluten‑free bread.
Cut fiber & fruit; snack on simple carbs.
After dinner (~6 pm) take a Morton drink mix; no food after ~7 pm to clear gut before race.

Closing Note: Try this mix of marathon‑pace, threshold, and long‑run sessions this week, and tailor the paces in the Pacing app to fit your own speed. Good luck – you’ve got this!