10k Training Week 5 - Tough Times Are Ahead | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 10k Training Week 5 – Tough Times Are Ahead from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Week 5 focuses on a tough interval session: 5 × 2 km at race pace with 2 min jog recovery between repeats.
Target race pace is roughly 3:30 per km (sub‑3:30 km) – the pace the creator aims to hold for a 35‑minute 10 km.
A noticeable hill in the middle of the loop will slow you, so plan to let the hill push the interval time a bit higher (around 7:20‑7:30 min for 2 km).
Keep heart rate moderate; the session is meant to be hard but not all‑out anaerobic.
Use a watch alert for the start of each interval and the recovery jog.

Workout Example:

Warm‑up 10‑15 min easy running.
5 × 2 km at ~3:30 per km (≈7:20‑7:30 min per repeat). If the hill slows you, stay consistent with effort rather than exact time.
After each 2 km, jog 2 min (or 400 m) for active recovery.
Cool‑down 10 min easy. Tip: If the hill makes the interval feel too hard, let the watch guide you by distance, not clock time, and focus on maintaining effort.

Closing Note: Give this interval session a go this week, adjust the paces to match your current fitness, and track it in the Pacing app so you can customize the workout for your own goals. Keep pushing – the tough weeks build the strength you’ll need for race day!