EPIC Full Week Of Training For A 32 Minute 10k - Week One - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of “EPIC Full Week Of Training For A 32 Minute 10k - Week One” 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 1 rebuilds speed and volume with two main quality sessions.
Low‑volume speed day (Tuesday) – 6 × 2 min at ~5 K effort plus 4 × 30 s fast strides, 90 s jog recovery (≈14 min total).
Thursday “tempo sandwich” – 6 min tempo, 90 s recovery, 2 × 2.5 min at a hard effort, 90 s recovery, finish with another 6 min tempo.
Easy runs on Friday (≈15 min) and a moderate long run on Saturday (75 min) to keep mileage steady.
Keep intensity modest; listen to your body, especially when feeling under the weather.

Workout example (Tuesday):

Warm‑up 10 min easy.
6 × 2 min @ roughly 5 K race effort, 90 s easy jog between.
4 × 30 s fast strides, 90 s jog recovery.
Cool‑down 10 min easy.

Closing note: Give these sessions a go and tweak the paces to match your own fitness using the Pacing app. Have fun and keep building toward that sub‑32 min 10k – you’ve got this!