Sub-32 10k Speed Session
Workout - Sub-32 10k Speed Session
- 10min @ 4'45''/km
- 6 lots of:
- 2min @ 3'06''/km
- 1min 30s rest
- 4 lots of:
- 30s @ 2'45''/km
- 1min 30s rest
- 10min @ 4'45''/km
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Intro: The FOD Runner’s “EPIC Full Week Of Training For A 32 Minute 10k - Week One” is worth a watch. Here’s a breakdown so you can try a session today. Watch the full video for details.
Key points:
- Week 1 combines two speed-focused workouts while building weekly volume.
- Tuesday’s speed session is low-volume but intense: 6 x 2 min at around 5K effort with 90 sec easy jog recovery, then 4 x 30 sec fast strides with 90 sec recovery (around 14 min total work).
- Thursday is a “tempo sandwich”: 6 min tempo, 90 sec easy, 2 x 2.5 min hard with 90 sec between, then another 6 min tempo.
- Friday is a shorter easy run (around 15 min). Saturday is a moderate long run (75 min). This keeps mileage balanced.
- Stay conservative with intensity. Check in with your body if you’re not feeling 100%.
Workout example (Tuesday):
- 10 min easy warm-up.
- 6 x 2 min at around 5K race effort, 90 sec easy jog between reps.
- 4 x 30 sec fast strides, 90 sec jog recovery.
- 10 min easy cool-down.
Closing note: Run these workouts and dial in paces with the Pacing app.