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

Aug 13, 2025

Quick Summary of HARD Full Week Of Training For A 32 Minute 10k – Week Eight from The FOD Runner

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

Quality over quantity – focus on completing the planned runs rather than chasing exact paces when you’re fatigued.
Session shifting – the long run is moved to Thursday to keep you sharp for the Bristol 5K next week, while the big speed session stays on Saturday.
Progressive interval philosophy – as the distance of repeats shortens (800 m → 600 m → 500 m → 400 m → 200 m), the pace gets progressively faster, targeting 3K‑pace for the 800 m and moving toward 1500‑m/800‑m pace for the final 200 m.
Practical tips: use flat road if you don’t have a track, include strides after steady sections, keep hips and glutes mobile, and monitor effort with heart‑rate or perceived effort.

Workout Example

Tuesday (Main Session)

2 × 5 min @ 10K‑pace, 90 s rest
2 × 4 min @ 10K‑pace, 90 s rest
2 × 3 min @ 10K‑pace, 90 s rest
2 × 2 min @ 10K‑pace, 90 s rest

Thursday (Long Run with Tempo)

20 min steady (moderate effort)
2 × 20 sec strides
10‑min tempo (≈90‑second intervals)
2 × 5 min @ 10K‑pace, 90 s rest
2 × 3 min @ 10K‑pace, 90 s rest
30 min steady finish

Saturday – “Speedy Boy” Session

800 m @ 3K‑pace, 3 min recovery (hard effort)
600 m + 200 m (each with 60 s recovery, 3 min after 600 m, 3 min after 200 m)
500 m + 300 m (same recovery pattern)
400 m + 400 m (same pattern)
4 × 200 m at 90‑second effort, 3 min recovery between sets
Finish with a 15‑min cool‑down

Practical Tips to Try Today

If you lack a track, use a flat road and treat it like a track for consistency.
As you shorten the intervals, aim to run each one a bit faster than the previous – the 200 m reps should feel close to 1500‑m race pace.
Keep a short mobility routine (hip circles, glute activation) before the Saturday workout to combat tightness.
Use the Pacing app to input your own 10K‑pace and let the app calculate the target paces for each interval.

Closing Note

Give these workouts a try this week, tweak the paces to match your current fitness in the Pacing app, and keep stacking those weeks! You’ll feel sharper and ready for the upcoming Bristol 5K and your goal 10K. Happy running!