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

Aug 13, 2025

Intro: This is a quick summary of HARD Full Week Of Training For A 32 Minute 10k – Week Three 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

Warm‑up drills and strides are emphasized every session to prime the body and protect against injury.
Tuesday’s AM workout uses a short 6‑minute tempo to raise the heart rate, followed by two sets of intervals: 5 × 2 min at just above 5K effort with 75 s recovery, then 5 × 45 s at 10K‑pace effort with 30 s recovery.
Tuesday’s PM session adds “hard” work: a 6‑minute effort (near 10K pace), then 2 × 3 min hard with 90 s recovery, plus 4 × 90 s hard with 75 s recovery, finishing with 6 × 30 s fast strides.
Thursday’s trail workout focuses on hill repeats: out‑and‑back loops of 30 s, 60 s, and 90 s hard uphill/downhill, ending with a final 30 s sprint.
Friday is a relaxed 50‑minute easy run to recover.
Saturday caps the week with an 18‑minute moderate run plus 4 × 20 s strides, followed by a 75‑minute out‑and‑back on mixed terrain.

Workout Example (Tuesday AM – Tempo + Intervals)

Warm‑up: 10‑minute easy jog + 5 × 20‑second strides.
Tempo: 6 min at a “comfortably hard” pace (≈ 7:30 / mi for a 32‑min 10K runner).
Intervals – Set 1: 5 × 2 min @ just above 5K effort (≈ 6:30 / mi) with 75 s easy jog between.
Intervals – Set 2: 5 × 45 s @ 10K‑pace (≈ 5:30 / mi) with 30 s easy jog between.
Cool‑down: 10‑minute easy jog.

Tip: Keep recoveries relaxed—don’t sprint back—so you can hit each hard effort at the intended intensity.

Closing Note: Try the Tuesday AM tempo‑plus‑interval session today, adjusting the paces to match your own 10K goal in the Pacing app. Feel free to swap the hill repeats for a flat track if you prefer. Have fun, stay safe, and keep building toward that 32‑minute 10K—your next race will thank you! 🎉