10K Speed Builder Fartlek

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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Intro: Here’s what The FOD Runner covers in Fartlek Session | Tuesday Training. Run the session today. Watch the full video for details.

Key points:

• For 10K prep, this workout uses longer intervals (800 m minimum, around 0.5 mi) rather than shorter 400 m repeats.
• Eight reps: 3 minutes hard followed by 1.5 minutes easy jog, around 800 m per rep.
• As volume builds, intervals scale up from 800 m through 1 km into mile repeats.
• To manage fatigue after a demanding race week, slot an easy run on Thursday and a long run on Saturday.

Workout example:

8 x:
  3 min fast (around 8-min mile pace or harder)
  1.5 min easy jog (recovery, around 10-min mile pace)

Total reps around 8 x 800 m = 6.4 km of hard work

Tip: adjust tempo to your level. “Comfortably hard” is the target, not a max sprint. Keep recovery duration consistent on flat or hills.

Closing note: Try the fartlek and customize it in the Pacing app.

References

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