Full Week Of Training For A 32 Minute 10k - Week Four (Race Week) - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Full Week Of Training For A 32 Minute 10k - Week Four (Race Week) from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. This specific week is designed as a “down-week” before a race, but the principles can be adapted into any comprehensive training block. For a complete overview of race preparation, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Be sure to watch the full video for all the details from the athlete himself.

Key Points

Week four is a down‑week to recover before the next training block, so mileage is intentionally lower.
Monday: 30‑minute easy run + 5 × 30‑second strides to keep leg turnover high.
Thursday: Primary workout – a 10‑minute tempo to warm up, then 10 × 75‑second intervals (2‑minute rest between each) followed by 4 × 30‑second strides and 4 × 20‑second strides at the end to practice turnover when fatigued. These shorter, faster intervals are fantastic for building top-end speed, a technique that’s also crucial for shorter distances. If you’re looking to improve your 5k time, you can find more strategies in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Friday: Easy 50‑minute run, keeping effort low (heart rate around 130 bpm, pace ~6:40‑6:50 min/mi) to recover from the race.
Saturday: 80‑minute steady long run with 4 × 20‑second strides at the end, staying in the low‑moderate pace zone (around 6:30‑6:40 min/mi).
Practical tip: Slow the shuffle/recovery between reps to keep the effort easy (aim for 9‑12 seconds of easy jog before each effort).

Workout Example (Thursday)

Warm‑up: 10‑minute easy tempo (just a bit faster than your easy run).
Main set:
- 10 × 75‑second intervals at a hard but controlled effort (aim for ~5‑6 seconds per 100 m faster than race pace). This is where the real work happens. If you want to dive deeper into the science behind these types of workouts, our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is the perfect resource.
- 2‑minute easy jog between each interval.
Leg turnover: After the intervals, do 4 × 30‑second strides (short, fast pickups) with 60 seconds easy jog between each.
Finish: 4 × 20‑second strides at the end of the run to practice turnover when tired.
Cool‑down: easy jog back to your starting point.

Closing Note

Give this down‑week schedule a try, tweaking the paces to match your own training zones in the Pacing app. Enjoy the race, recover well, and get ready to step up the training in the coming weeks! 🚀