10K Speed Builder

Workout - 10K Speed Builder

• 10min @ 10'00''/km
• 16 lots of:
  • 400m @ 5'00''/km
• 5min @ 10'00''/km

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Intro

Want a speed workout you can do today? “16 x 400m reps | Speed Workout” from The FOD Runner breaks down exactly what you need. This summary covers the essentials. Watch the full video for the complete walkthrough.

Key points

• Purpose: run at your 10K race pace and build capacity for handling elevated heart rates with minimal rest.
• Structure: the workout calls for 16 × 400 m, with each repeat and recovery fitting into a 2-minute cycle (typical pacing: 1:25 to 1:30 for the 400 m, leaving 35 to 45 seconds to recover).
• Intensity: keep each 400 m at your 10K race pace. Scale the target time to your own fitness level.
• Tips: use a stopwatch or the Pacing app to manage the 2-minute window. Mind wind, hills, and terrain that affect your splits.

Workout example

Warm-up: 10-15 min easy jog + dynamic drills

Main workout (each cycle is 2 minutes):
  • 400 m at your 10K pace (about 1:25-1:30 per rep, personalized to your speed)
  • Rest for what remains of the 2-minute block (about 35-45 s)
  • Complete 16 cycles

Cool-down: 10 min easy jog + stretch

Customize your target 400 m time based on your 10K pace. For instance, a 5:00/mi 10K pace translates to roughly 1:30 per 400 m.

Closing note

Test this workout and use the Pacing app to dial in your target splits.

References

• 16 x 400m reps | Speed Workout | FOD Runner - YouTube (YouTube Video)