5 HARD 10k Workouts From My Recent 10k Training Block (Explained) - The FOD Runner

Intro

This is a quick summary of 5 HARD 10k Workouts From My Recent 10k Training Block (Explained) 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

• Tempo as a warm‑up – start each session with a steady‑tempo effort (≈6‑7 min) to raise heart rate and prime the legs.
• Main interval set – after tempo, shift to the core intervals (2‑3 min repeats at 10K or slightly faster pace) with controlled recoveries.
• Tempo sandwich – some sessions sandwich a short, fast interval block between two tempo pieces, teaching you to re‑engage the engine after a hard effort.
• Long‑run “zone‑2” + strides – a 90‑minute trail run with 20 min easy (zone 2), a quick series of 20‑sec strides, an 8‑min tempo, a few 75‑sec fast bursts, then a finishing tempo.
• Cut‑down (3‑2‑1) workouts – progressive 3 min, 2 min, 1 min intervals (or 800‑600‑400 on the track) followed by a leg‑spinner finisher (alternating 45 sec/30 sec fast with short jogs).
• Recovery pacing – keep jog recoveries just long enough to clear lactate (≈1‑1.5 min) and avoid “fading” in later reps.

Workout Example (Week 3 – Tempo + Mixed Intervals)

1. 6‑min Tempo @ ~5:30 / mile (easy‑to‑hold, ~Zone 3).
2. 5 × 2‑min intervals @ 10K pace (≈4:45 / mile).
3. 5 × 45‑sec fast @ ~5K race pace (≈4:15 / mile).
4. 2‑min easy jog between each interval.
5. Cool‑down 5‑min easy. *All paces are in minutes per mile; convert to km if you prefer (≈2.8 min/km for 5:30 / mile, 2.9 min/km for 4:45 / mile, etc.).

Practical Tips

• Start slower on the first tempo and gradually dial into your 10K pace; this prevents early fatigue.
• Keep the same effort across reps – if you fade, shorten the interval or back‑off the pace.
• Use “leg spinners” (30‑45 sec fast with 30‑sec jog) at the end of a session to train a strong finish.
• Adapt the work: shorten or lengthen recoveries, drop a set, or replace minutes‑based intervals with kilometer‑based ones to match your current mileage.
• Track effort in the Pacing app so you can see heart‑rate zones and adjust paces for the day’s feel.

Closing Note

Give one of these workouts a go today – tweak the paces to fit your current fitness and log it in the Pacing app. You’ll feel the boost in speed and confidence for your next 10K. And remember, the full video on The FOD Runner has all the nuances and variations you might need. Happy running!

References

• 5 HARD 10k Workouts From My Recent 10k Training Block (Explained) - YouTube (YouTube Video)

Workout - Progressive 10k Cut-Down

• 10min @ 9'00''/mi
• 6min @ 5'40''/mi
• 3min rest
• 3min @ 4'50''/mi
• 1min 30s rest
• 2min @ 4'40''/mi
• 1min 30s rest
• 1min @ 4'20''/mi
• 3min rest
• 4 lots of:
  • 45s @ 3'45''/mi
  • 30s rest
• 10min @ 9'00''/mi

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