FINAL 10K Workout In The Saucony ENDOPRHIN PRO - 6 x 1K REPS | FOD Runner - The FOD Runner

Aug 13, 2025

Quick Summary

This is a quick summary of FINAL 10K Workout In The Saucony ENDOPRHIN PRO - 6 x 1K REPS from The FOD Runner. It’s a solid 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 caps off a 7‑8‑week 10K training block and doubles as race‑pace rehearsal for a 10K time‑trial next weekend.
Goal pace (the “gold” pace) is roughly 3:20‑3:27 per kilometre (about 5:15‑5:30 per mile). On trails the pace drifts a few seconds slower, so aim for 3:25‑3:27/km.
Warm‑up: about 2 mi (≈3.2 km) including light drills and a short jog to get the legs moving.
Six 1 km repeats are done on mixed terrain (downhill, flat, gentle uphill) to practice turnover and leg speed while tolerating the uneven surface.
Keep the effort consistent; use the watch split screen to monitor each rep and focus on a smooth cadence rather than exact split times.
After the workout, the runner plans a taper week targeting a 10K race pace of 3:22‑3:25/km on flat tarmac.

Workout Example (Actionable)

Warm‑up – 2 mi easy jog + 5 min of dynamic drills (high knees, butt‑kicks).
Main set – 6 × 1 km repeats
- Target pace: 3:25–3:27 per km (adjust a few seconds slower if on trails).
- Recovery: 2‑3 min easy jog or walk between reps (just enough to catch your breath, not a full rest).
- Try to keep the effort even; note any downhill/uphill sections and treat them as part of the workout.
Cool‑down – 1‑1.5 mi easy jog, stretch.

Tip: If you train on roads, you can hit the exact 3:20/km target; on trails aim for the 3:25‑3:27 range and let the terrain dictate small variations.

Closing Note

Give this 6 × 1 km session a go this week and tweak the paces to match your own recent race‑pace efforts. Use the Pacing app to customize the intervals and track your splits. You’ll finish the block feeling sharp and ready for that 10K time trial. Happy running!