FOD Runner's Threshold Repeats

Workout - FOD Runner's Threshold Repeats

• 5min @ 9'00''/mi
• 12 lots of:
  • 2min @ 5'25''/mi
  • 45s rest
• 5min @ 9'00''/mi

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Here’s a breakdown of NIKE STREAKFLY RETIREMENT + FASTEST Evening Workout Of THE BLOCK So FAR from The FOD Runner—worth watching in full. We’ve extracted the key takeaways so you can implement this session right away.

Key points

• The workout follows a double‑threshold block structure: 12 repeats of 2 minutes at hard effort split with 45 seconds of easy recovery.
• Both warm‑up and cool‑down run 1.5 mi at a conversational pace.
• During the 2‑minute hard efforts, pace landed around 5:28 / mi (holding sub‑5‑minute threshold pace on an evening session), while recovery jogs settled near 7:00 / mi.
• Even with heat in the mix, the runner maintained control. Running laps around Lidney Lake made it possible to sustain effort without constantly reversing direction.

Workout you can try today

1. Warm‑up – 1.5 mi easy (≈ 10‑12 min).
2. Main set – 12 ×
   • 2 min @ ~5:20‑5:30 / mi (just under your threshold)
   • 45 sec recovery (easy jog or walk, ~7:00 / mi).
3. Cool‑down – 1.5 mi easy.

Tip: If 2 minutes feels too short, push the “on” portion to 3 minutes and hold recovery at 45 seconds; dial pace so effort stays right at your lactate threshold.

Closing note Run this double‑threshold block this evening and track how it sharpens your pace. Adjust the speeds in your Pacing app to fit where you are right now—make it fit your fitness level and stay injury‑free.

Watch the full video for Andy’s insights on shoe retirement and other details. Get out there and run hard!

References

• NIKE STREAKFLY RETIREMENT + FASTEST Evening Workout Of THE BLOCK So FAR | FOD Runner - YouTube (YouTube Video)