10k Training Week 1 - The First Workout | FOD Runner - The FOD Runner
Intro
This is a quick summary of 10k Training Week 1 - The First Workout from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.
Key Points
- The plan is heart‑rate‑based, targeting 163‑173 bpm for the main set.
- Week 1 focuses on short, high‑quality intervals to build speed and aerobic efficiency.
- Warm‑up is a 2.5‑mile easy run with a few strides to get the legs ready.
- The main set is 3 × 8‑minute intervals with 3‑minute easy jog recoveries.
- Aim for sub‑6‑minute mile pace (around 5:55‑6:10 per mile) during the intervals.
- The workout is designed to be done in the evening (no dark video) and can be adjusted based on your own heart‑rate zones.
Workout Example
Warm‑up: 2.5 mi easy jog + 2‑3 short strides.
Main Set:
- 8 min at 163‑173 bpm (roughly 5:55‑6:10 / mi)
- 3 min easy jog recovery
- Repeat 3 times (total 24 min work + 6 min recovery).
Cool‑down: 1‑2 mi easy jog.
Adjust the paces to match your own HR zones in the Pacing app.
Closing Note
Give this first workout a try, tweak the paces to fit your current fitness, and track it in the Pacing app. You’ve got the tools—now go out and make the first week count!
References
- 10k Training Week 1 - The First Workout | FOD Runner - YouTube (YouTube Video)
Workout - 10k Kick-Starter
- 4.0km @ 8'00''/km
- 3 lots of:
- 8min @ 6'03''/mi
- 3min rest
- 3.0km @ 8'30''/km
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