Refocus | 10k Challenge - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Refocus | 10k Challenge 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

Refocus: After a glute niggle, the runner refocuses on the final week before the Lliswerry 8‑mile race, aiming for 5:30‑5:40 min/mile pace.
One focused workout: 4 × 6‑minute tempo intervals with 60‑second easy jog recoveries. Pace isn’t the priority; it’s about testing the glute and maintaining tempo effort.
Warm‑up: 15‑minute easy run, dynamic drills, strides, and hill bounding to prime the glutes and gauge readiness.
Practical tips: Keep the workout sensible, monitor any glute tightness, use easy jog recovery, and adjust the tempo pace to your current fitness. The workout can be done on an industrial estate route to get wind in your face on the outbound leg and behind you on the return.

Workout Example

Warm‑up: 15 min easy run + drills/strides + hill bounding

Main set (4 reps):
  • 6 min Tempo effort (focus on effort, not exact pace)
  • 1 min easy jog recovery

Repeat 4 times.

Cool‑down: 5‑10 min easy jog.

Tip: If 5:38 min/mile feels tough, aim for a comfortable “tempo‑ish” effort—your heart rate should stay in a strong but sustainable zone.

Closing Note

Give this tempo workout a try this week, adjust the intervals to match your own paces in the Pacing app, and keep an eye on that glute. You’ll be ready for the upcoming race and the next marathon block. Happy running! 🚀