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

Intro: This is a quick summary of Full Week Of Training For A 32 Minute 10k – Week Six 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 week is front‑loaded with a big Tuesday session to prepare for a race on Monday, then a shorter Friday speed session and a very easy Sunday run.
• Workouts are split into three parts: a tempo warm‑up, a main set (mix of aerobic 10K‑pace and 5K‑pace intervals), and a leg‑spin finisher to add top‑end speed.
• All paces are given as effort (10K effort, 5K effort) so you can translate them to your own paces in the Pacing app.
• Practical tips: keep the tempo relaxed, focus on short recovery leg‑spins (45 s/30 s), and include short strides (20 s) at the end of easy runs to keep legs fresh.

Workout Example: Monday – Easy Run

• 1 hour easy run (no specific pace, just comfortable).

Tuesday – Big Session (front‑load before race)

1. Tempo warm‑up – easy jog, optionally at 10K effort for a few minutes to get the legs moving.
2. Main set (18 min total, repeated 3×):
   • 6 min effort at roughly 10K pace, 2 min rest
   • 3 min effort at 5K pace, 90 s rest
   • 2 min effort at 5K pace, 90 s rest
   • 1 min effort at 5K pace, 1 min rest (Repeat the 6‑3‑2‑1 pattern three times.)
3. Anaerobic finisher – 4 × (25 s effort / 30 s rest / 30 s effort / 30 s rest).

Friday – Shorter Speed Session

• 4 × (3.5 min effort at 5K pace, 45 s rest, 30 s faster effort, 2 min rest) – repeat 4 times.
• Finish with leg‑spin: 45 s / 30 s repeats (4–5 times) to keep the legs fast.

Sunday – Recovery

• 30 min easy progressing to steady pace.
• Finish with 6 × 20‑second strides to get the legs moving.

Closing Note: Give these workouts a try and tweak the paces to match your own 10K and 5K targets using the Pacing app. You’ll finish the week feeling fresh for your upcoming race—go for it! 🚀

References

• Full Week Of Training For A 32 Minute 10k - Week Six - YouTube (YouTube Video)

Workout - FOD Runner's Big Race Pace Session

• 12min @ 6'30''/km
• 3 lots of:
  • 6min @ 5'30''/km
  • 2min rest
  • 3min @ 4'45''/km
  • 1min 30s rest
  • 2min @ 4'45''/km
  • 1min 30s rest
  • 1min @ 4'45''/km
  • 1min rest
• 12min @ 6'30''/km

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