Fartelt Session | Tuesday Training | FOD Runner - The FOD Runner

Intro: This is a quick summary of Fartlek Session | Tuesday Training | FOD Runner 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 session is designed for runners building speed for an upcoming 10K, focusing on intervals of at least 800 m (≈0.5 mi) rather than short 400 m repeats.
• Structure: 8 repetitions of 3 minutes hard running followed by 1½ minutes easy jog (about 800 m total per rep).
• Workouts progress from 800 m reps to 1 km and eventually mile repeats as mileage builds.
• After a hard race week, include an easy run on Thursday and a long run on Saturday to balance fatigue.

Workout Example:

8 × {
  3 min @ fast (≈8‑minute mile pace or harder)
  1.5 min @ easy jog (recovery, ~10‑minute mile pace)
}
Total reps ≈ 8 × 800 m = 6.4 km of hard work

Tip: Adjust the fast pace to match your current fitness – aim for a “comfortably hard” effort, not all‑out sprint. Use the same recovery time regardless of terrain (uphill/downhill).

Closing Note: Give this fartlek a go and feel free to tailor the intervals and paces in the Pacing app to suit your own training needs. Have fun, stay strong, and keep pushing toward that 10K PR!

References

• Fartlek Session | Tuesday Training | FOD Runner - YouTube (YouTube Video)

Workout - 10K Speed Builder Fartlek

• 12min @ 10'30''/mi
• 8 lots of:
  • 3min @ 8'00''/mi
  • 1min 30s rest
• 10min @ 10'30''/mi

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