Full Week Of Training For A 32 Minute 10k - Week Seven - The FOD Runner

Aug 13, 2025

This is a quick summary of Full Week Of Training For A 32 Minute 10k - Week Seven 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:

Week seven turned into a low‑volume week due to travel and sleep loss, so the focus shifted to recovery and quality over quantity.
The schedule ended up as: Monday race, Tuesday easy run, Wednesday moderate (planned long run was shifted), Thursday rest, Friday 50‑minute moderate run, and Saturday’s key workout.
The author emphasizes listening to your body, cutting a hard long‑run when needed, and keeping mileage flexible.
Practical tip: If you miss a run or feel fatigued, don’t force it—swap the workout to another day or reduce the duration (e.g., 80‑min long run instead of 90).

Workout Example (Saturday):

Warm‑up: 15‑minute easy jog.
Main Set – Hill Tempo Intervals (out‑and‑back on the Green Gate trail):
- 6‑minute steady tempo to start the out‑leg.
- Then 6 repeats of:
  - 90 seconds hard (uphill or fast pace)
  - 45 seconds easy (recovery jog or downhill)
  - Finish each repeat with a 60‑second easy jog back to the start.
- Adjust the hill’s steepness as needed; if it’s too brutal, turn around earlier for a gentler incline.
Cool‑down: Easy jog back to the start, then a short easy jog to finish.

Closing Note: Give this hill‑tempo session a try this weekend—adjust the hard‑interval pace to match your 10K goal effort, and feel free to tweak the repeats in the Pacing app to suit your own pace. Keep moving forward, and enjoy the training!