FOD Runner's VO2 Max Speed

Workout - FOD Runner's VO2 Max Speed

• 10min @ 6'20''/km
• 4 lots of:
  • 20s @ 4'00''/mi
• 6 lots of:
  • 2min 10s @ 4'55''/mi
  • 1min rest
• 4 lots of:
  • 30s @ 5'00''/mi
  • 1min rest
• 5min @ 6'20''/km

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Intro: a quick breakdown of “A FULL WEEK Of Running TRAINING For A SUB 34 10k Attempt” from The FOD Runner. Here are the key workouts; watch the full video for context and coaching cues.

Key points:

• The block mixes moderate runs, VO2-max intervals, a fartlek session, and a long run with tempo blocks.
• Paces are in minutes per mile (easy 7:20-7:30 mi, moderate around 6:40 mi, hard 5:00-5:30 mi).
• Heart rate stays roughly 130-150 bpm. Use perceived effort plus HR feedback to keep intensity right.

Workout example (Tuesday, VO2-max intervals):

1. Warm-up: 1.5 mi easy plus drills and strides.
2. Main set (time-based):
   • 6 x 130-second (about 400 m) reps at sub-5 min/mi, light jog recovery (around 1 min).
   • Then 4 x 30-second surges at around 5:00 mi, 1 min jog recovery.
3. Cool-down: 0.5 mi easy.

Total: about 40 min, similar to a 20 x 1-min on/off format but a notch quicker.

Other days at a glance:

• Monday (moderate): 7:20-7:30 mi easy, HR around 150 bpm.
• Wednesday: rest.
• Thursday (fartlek): 16 x 90-sec reps at 5:10-5:30 mi, 1 min jog recovery; floats in the high 60s to low 70s mi.
• Friday (easy trail): 7:30-7:40 mi easy, HR in the mid-130 bpm zone.
• Sunday (long run): 4.8 mi total, 6:51 avg mi, with 10-minute “ten-by-three” tempo segments around marathon pace (about 6:05 mi) and some hill work.

Closing note: set a timer or open the Pacing app, enter your target paces, and run these. Scale intervals to your fitness and chase the sub-34 10k.

References

• A FULL WEEK Of Running TRAINING For A SUB 34 10k Attempt - Running FAST | FOD Runner - YouTube (YouTube Video)