Comeback Threshold Test

Workout - Comeback Threshold Test

• 10min @ 9'30''/mi
• 4 lots of:
  • 100m @ 4'30''/km
• 5 lots of:
  • 6min @ 5'45''/mi
  • 1min @ 9'30''/mi
• 10min @ 9'30''/mi

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Intro: The FOD Runner’s latest video explores HOW Much FITNESS Did I LOSE AFTER 1 Week Of NO RUNNING?? Workout EXPERIMENT. This one’s worth your time—we’ve pulled out the essentials so you can test this session yourself. For the full breakdown with all the video context, check out the original.

Key points:

• This workout features a double‑threshold format: 5 rounds of 6 minutes at threshold intensity with 60 seconds between efforts, targeting 5:40–5:50 / mile (or roughly 8:45–9:20 / km).
• The primary focus is pace and heart‑rate data. Heat and mild back tightness pushed HR higher—averaging around 166 bpm with peaks near 178—but the runner maintained consistent pacing throughout.
• The session starts with a short warm‑up (strides included), moves through the intervals, then finishes with an easy cool‑down. The main takeaway: a single week without running leaves you feeling off your game, but actual fitness loss is minimal.
• Don’t get too hung up on the numbers. When it’s hot or you’re shaking off rust, your perceived effort matters more than heart‑rate data. Recovery should stay easy, and drink enough water.

Workout example:

1. Warm‑up – 5–10 minutes of easy running plus 4 × 100 m strides.
2. Main set – Run 6 minutes at threshold pace 5 times (shoot for 5:40–5:50 / mile). Rest with easy jogging for 1 minute between each rep.
3. Cool‑down – 5–10 minutes of easy jogging.

Running in kilometers? Aim for approximately 5:40 / km (around 9 min / km) and adjust based on feel.

Closing note: Try this double‑threshold session and dial in the paces using your current fitness level via the Pacing app. You’ll probably find there’s not much missing—mostly just some initial stiffness that disappears once you get back in rhythm. Have a strong run.

For the full analysis, video data, and more detail, watch the original on The FOD Runner.

References

• HOW Much FITNESS Did I LOSE AFTER 1 Week Of NO RUNNING?? Workout EXPERIMENT | FOD Runner - YouTube (YouTube Video)