Post-Marathon Fitness Check
Workout - Post-Marathon Fitness Check
- 12min @ 6'30''/km
- 8 lots of:
- 1min 30s @ 4'30''/km
- 1min @ 7'30''/km
- 12min @ 6'20''/km
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Intro: Quick take on FIRST WORKOUT Since The MARATHON – Puma LIBERATE NITRO SPEED Test REVIEW from The FOD Runner. The shoe’s solid, and we’ve pulled the workout apart so you can run it yourself. Head to the full video for the complete breakdown and product review.
Key Points & Practical Tips
- Check your bounce-back: short, high-intensity intervals help gauge your post-race fitness.
- The route matters: flat sections, gentle slopes, and a short sharp hill create a natural test of your effort.
- Effort over paces: don’t aim for specific times; focus on feel and aim for roughly 5:15–5:25 min/mi overall.
- Warm-up right: 2 miles easy, add some form work (high knees, butt kicks, skips), then 4 × 100-m strides to sharpen your cadence.
Workout Example (times in minutes/seconds, distances approximate):
- Warm‑up – 2 mi easy run + 5 min of movement prep + 4 strides (≈100 m each).
- Main set – 8 × 90‑second hard effort (run hard, ~85‑90 % HR) with 60 seconds of easy jog for recovery.
- Move through the loop: flat ground, slight inclines, a short hill, then back down.
- Total hard work: 12 min; total recovery time: 8 min (≈20 min total).
- Cool‑down – Easy jog back, then stretch it out.
Closing Note: Try this session out, and adjust the interval duration and recovery window to fit your current level. The Pacing app makes it simple to configure these and customize your training zones. Stay relaxed, let your effort guide you, then check the full video for additional details and the shoe review!
References
- FIRST WORKOUT Since The MARATHON - Puma LIBERATE NITRO SPEED Test REVIEW | FOD Runner - YouTube (YouTube Video)