FOD Runner's 10k Speed Test

Workout - FOD Runner's 10k Speed Test

• 5min @ 8'00''/mi
• 6 lots of:
  • 1.0km @ 5'15''/mi
  • 200m @ 9'00''/mi
  • 1min rest
• 5min @ 9'00''/mi

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A breakdown of Is A New Running Shoe ALWAYS A BETTER Shoe?? (v2) | FOD Runner. Solid content. We’ve pulled the core workout so you can run it today. Watch the original for context and shoe discussion.

Key points:

• A 6 km speed session: six 1-km repeats, each followed by 200 m easy spinning, with 60-second recovery jogs between efforts.
• The target was 10 km race pace, but heat and shoe choice meant slightly easier paces (roughly 5:30/mi).
• The point is staying controlled. The 200 m segments keep legs fresh without spiking cardio.
• Practical: when heat or humidity throws off splits, dial back the target or add an extra recovery jog.

Workout example:

1. Warm-up: 2 miles easy (roughly 10 min per mile).
2. Main set: 6 × 1 km at goal 10 km race pace (around 5:00/mi). Straight into 200 m easy spinning after each rep.
   • Recovery: 60 seconds of easy running between repeats.
3. Cool-down: 1 mile easy.

Adjust paces to your recent race results. The Pacing app helps with the numbers.

Closing note: drop this 6 km session into your next training block. The intervals and paces are a template. Watch the video for the shoe discussion, then plug the workout into the Pacing app.

References

• Is A New Running Shoe ALWAYS A BETTER Shoe?? (Nike ALPHAFLY v2) | FOD Runner - YouTube (YouTube Video)