My Plan to Run a Faster 10K in 12 Weeks - 10K Challenge - The FOD Runner

Aug 13, 2025

This is a quick summary of My Plan to Run a Faster 10K in 12 Weeks – 10K Challenge from The FOD Runner. It’s a great watch, and we’re breaking down the key workout. If you’re looking for a comprehensive overview of race strategies and training philosophies, be sure to also check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. For now, let’s dive into this specific plan. Be sure to check out the full video for all the details.

Key Points

The plan flips long easy-pace miles with short, fast speed blocks to boost 10K speed.
Each week has ONE featured workout (the focus of the video) plus easy runs, a rest day, and a steady/moderate run.
Coach Will designs the speed sessions, targeting VO₂‑max and threshold work. This type of structured workout is a cornerstone of effective running, and you can learn more about the science behind it in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Practical tip: use “pace‑by‑pace” intervals (e.g., 5K‑pace → 3K‑pace) to gradually raise effort while still allowing recovery.

Workout Example (Week 1 Featured Workout)

VO₂‑max interval – 3 × 1 km with 2 min easy jog between each. Start at your 5 km race pace and finish the last rep at roughly 3 km race pace. If you’re looking to sharpen that 5K speed to make these intervals more effective, explore our strategies for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Short fast interval – 6 × 300 m at about 1,500 m race pace (very fast, high-cadence). 90 s recovery after each 300 m.
Threshold effort – 8 min continuous at ~5:32 min / mile (into the wind) followed by 4 × 30 s all-out sprints, then a 15-min cool-down.
Longer time-based effort – 2 × 6 min at a comfortably hard pace with 90 s jog recovery, plus a final 8 min effort (same pace as the 8-min threshold run).

How to Fit It In

Monday: VO₂‑max + short fast interval (steps 1 & 2).
Wednesday: Threshold 8‑min + 30‑s sprints (step 3).
Friday: Time‑based 6‑min repeats + 8‑min finish (step 4).
Other days: Easy runs, a full rest day, and a steady/moderate run as shown in the weekly recap.

Closing Note: Grab a watch or the Pacing app, plug in the intervals at the paces above, and give this workout a go. Feel free to adjust the paces to match your current fitness – the structure stays the same, the speed scales with you. Have fun, and watch the full video for deeper coaching insights