A FULL WEEK Of Running TRAINING For A SUB 34 10k Attempt - Running FAST | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of A FULL WEEK Of Running TRAINING For A SUB 34 10k Attempt 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:

The week is built around a mix of moderate runs, VO₂‑max interval sessions, a fartlek day, and a long run with tempo work.
Pacing is always expressed in minutes per mile (e.g., easy 7:20‑7:30 mi, moderate ~6:40 mi, fast 5:00‑5:30 mi).
Heart‑rate stays in the 130‑150 bpm range for most sessions, using “feel” plus HR to stay in the right effort zone.

Workout Example (Tuesday – VO₂‑max Intervals):

Warm‑up: 1.5 mi easy + drills/strides.
Main set (time‑based):
- 6 × 130‑second (≈400 m) intervals @ sub‑5 min mi pace, light jog recovery (~1 min).
- Followed by 4 × 30‑second fast reps @ ~5:00 mi pace, 1 min jog recovery.
Cool‑down: 0.5 mi easy. Total time ≈ 40 min, total volume similar to a 20 × 1‑min on/off session but a bit faster.

Other Days (quick glance):

Monday (Moderate): 7:20‑7:30 mi easy range, heart‑rate ~150 bpm.
Wednesday (Rest).
Thursday (Fartlek): 16 × 90‑sec reps @ 5:10‑5:30 mi pace, 1 min jog recovery; floats in the high 60’s‑low 70’s mi pace.
Friday (Easy Trail): 7:30‑7:40 mi easy, stay in mid‑130 bpm HR.
Sunday (Long Run): 4.8 mi total, avg 6:51 mi, with 10‑minute “ten‑by‑three” tempo chunks near marathon pace (≈6:05 mi) plus hills.

Closing Note: Grab a watch or the Pacing app, plug in the paces you’re comfortable with, and give these sessions a go—adjust the intervals to match your current fitness. Have fun, stay safe, and keep building toward that sub‑34 10k! 🎉