Tempo & Interval Speed Session
Workout - Tempo & Interval Speed Session
- 12min @ 7'00''/km
- 6min @ 4'40''/km
- 2min rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min rest
- 45s @ 3'25''/km
- 30s rest
- 45s @ 3'25''/km
- 30s rest
- 45s @ 3'25''/km
- 30s rest
- 45s @ 3'25''/km
- 30s rest
- 45s @ 3'25''/km
- 12min @ 7'00''/km
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Intro: here’s what to know about HARD Full Week Of Training For A 32 Minute 10k – Week Three from The FOD Runner. Solid content. The key workout is pulled out below so you can try it today. Watch the full video for the additional context and breakdown.
Key points:
- Drills and strides finish the warmup at every session. They prep the body for the work and help head off injury.
- Tuesday morning opens with a 6-minute tempo push, then two interval blocks: five 2-minute repeats just above 5K pace (75-second easy jog recovery) and five 45-second 10K-pace repeats (30-second recovery).
- Tuesday afternoon goes harder: a 6-minute near-10K-pace effort, then two 3-minute hard intervals (90 seconds between), then four 90-second hard repeats (75 seconds rest), finishing with six 30-second strides.
- Thursday trails are hill repeats in out-and-back format: 30 seconds hard uphill/downhill, 60 seconds hard, 90 seconds hard, then a final 30-second sprint finish.
- Friday steps back with an easy 50-minute recovery run.
- Saturday closes the week: an 18-minute moderate effort and four 20-second strides, then a 75-minute mixed-terrain out-and-back.
Workout example (Tuesday AM, tempo + intervals):
- Warm-up: 10-minute easy jog, then five 20-second strides.
- Tempo: six minutes at “comfortably hard” (about 7:30 per mile for a 32-minute 10K runner).
- Intervals, set 1: five 2-minute repeats just above 5K effort (around 6:30 per mile) with 75 seconds easy jogging between.
- Intervals, set 2: five 45-second repeats at 10K pace (about 5:30 per mile), 30 seconds easy between each.
- Cool-down: ten minutes of easy jogging.
Tip: keep the recovery sections relaxed. No need to rush back. You want to hit each hard effort at the target pace.
Closing note: give the Tuesday morning tempo-and-interval session a try today, dialing in paces based on your own 10K target in the Pacing app. Want to swap the hills for flat ground? Go for it.