Measuring Progress During A Training Block | 10k Challenge - The FOD Runner

Intro

This is a quick summary of Measuring Progress During A Training Block | 10k Challenge from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. This approach is a fantastic way to build specific fitness, and for a deeper dive into race-day strategy, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Be sure to check out the full video for all the details.

Key Points

• Critical Velocity (CV) is the pacing cue for the block – essentially your 30‑minute time‑trial effort, a little faster than target 10K pace.
• Progress is measured by dropping paces on repeats (often 5‑8 s per mile faster than week 1) and by seeing heart‑rate and effort feel easier.
• Wind and terrain are treated as variables; adapt the effort rather than trying to chase exact splits when conditions are tough.
• Use the first mile/2 km of a session as a tempo‑style warm‑up that gradually ramps into the harder intervals. If you’re new to this kind of structured work, you might find our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them helpful.
• After the block, the plan shifts to longer, race‑pace reps (speed‑endurance) and then into marathon‑type training.

Workout Example (Monday – VO2‑max Session)

1. Warm‑up: easy jog 10‑15 min
2. 2 km @ Critical Velocity (≈30‑min TT pace, just above 10K race pace) – 90 s rest
3. 2 × 800 m @ CV – 90 s rest between each
4. 4 × 600 m @ CV – 75 s rest between each
5. 300 m @ CV – 60 s rest
6. Repeat steps 3‑5 (800 m + 4×600 m + 300 m) for a second set
7. Cool‑down: easy jog 10 min

If it’s windy, run the shorter repeats on the leeward side of bends or on slight down‑hills to keep the effort consistent.

This type of session, with its focus on shorter, faster repeats, is also excellent for building raw speed. For more workouts like this, especially if you’re targeting a shorter distance, explore our strategies for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Workout Example (Wednesday – Tempo/Threshold Session)

- 5 × 6‑min intervals @ Critical Velocity pace
  • Recovery: 90‑second easy jog (or 30‑second jog + 60‑second walk if needed)
- 15‑min steady tempo run (just below threshold)
- 60‑second easy jog
- 10‑min easy tempo/steady run
- Finish with 20‑second strides (2‑3 reps) and a 2‑min jog

Practical Tips to Try Right Now

1. Calculate your CV: run a 30‑min time trial (or use a recent 10K pace and add ~5‑10 s per mile). Use that pace for all the interval work.
2. Track progress: after each block, note how many seconds per mile you’ve shaved off on the 600‑m or 800‑m repeats.
3. Adapt to wind: when facing a head‑wind, shorten the interval distance or choose a slightly downhill segment; when the wind is at your back, aim for the target split.
4. Reflect weekly: spend 5‑10 min after each run writing down how the effort felt, any pace changes, and heart‑rate trends.
5. Customize in the Pacing app: plug your CV, target 10K pace, and the interval structure into the app so it automatically cues you during the workout.

Closing Note

Give the VO2‑max and tempo sessions a go this week, tweak the paces to match your own numbers, and use the Pacing app to keep everything on track. Consistency and reflection are the secret weapons for getting back on track after a setback. Happy holidays and see you at the finish line! 🚀

References

• Measuring Progress During A Training Block | 10k Challenge - YouTube (YouTube Video)

Workout - Critical Velocity VO2-Max

• 15min @ 6'00''/km
• 2.0km @ 5'00''/km
• 1min 30s rest
• 2 lots of:
  • 800m @ 5'00''/km
  • 1min 30s rest
  • 800m @ 5'00''/km
  • 1min 30s rest
  • 600m @ 5'00''/km
  • 1min 15s rest
  • 600m @ 5'00''/km
  • 1min 15s rest
  • 600m @ 5'00''/km
  • 1min 15s rest
  • 600m @ 5'00''/km
  • 1min 15s rest
  • 300m @ 5'00''/km
  • 1min rest
• 12min @ 6'15''/km

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