Post-Marathon Sharpener

Workout - Post-Marathon Sharpener

• 10min @ 7'30''/km
• 8 lots of:
  • 1min @ 5'30''/km
  • 1min rest
• 10min @ 7'30''/km

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Andrew returns to structured training after resting for 3 weeks and 4 days, eager to reclaim the speed he built before the marathon. This video from The FOD Runner walks through his comeback session—a high-intensity repeat workout that’s worth watching for the full picture. Below is how to execute it yourself.

Key Points:

• Coming back from marathon recovery, Andrew uses short, high-intensity repeats (6–8 reps) at progressively faster paces to rebuild his sub-5-minute mile fitness.
• The session serves double duty: testing fresh shoes and celebrating the Sockmine giveaway winners.
• Consistency across reps matters most; if your pace drops noticeably, dial back by a few seconds rather than fight through to a weak finish.

Workout Example:

1. Warm‑up 10‑15 min easy jog.
2. Choose a repeat distance (e.g., 400 m or 1 min).
3. Run 6–8 reps at the following target paces (minutes per mile):
   • 5:11 (511) for the first 2 reps
   • 5:23 (523) for the next 2 reps
   • 5:17 (517) for the following 2 reps
   • 5:33 (533) for the final 2 reps (if you do 8 total)
4. Keep the rest interval equal to the time it took to run the repeat (or 1‑minute jog).
5. Cool‑down 10 min easy jog.

Closing Note: Run this session, adjust the paces in your Pacing app to reflect where you’re at now, and let yourself enjoy rediscovering that post-marathon speed. Check the full video for Andrew’s take on the workout and the competition winner announcement.

References

• First Workout Since The Marathon PLUS Competition Winners Announced | FOD Runner - YouTube (YouTube Video)