Refocus Tempo

Workout - Refocus Tempo

• 10min @ 8'00''/mi
• 4 lots of:
  • 6min @ 5'35''/mi
  • 1min rest
• 10min @ 9'00''/mi

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Intro

The FOD Runner’s “Refocus | 10k Challenge” is useful coaching for runners working through injury setbacks. Here’s the workout you can use when you’re ready to test the return to training. The full video has more.

Key points

• Refocus: with a glute niggle behind them, 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. The target is effort, not exact pace. The point is to test the glute and hold tempo rhythm.
• Warm-up: 15-minute easy run plus dynamic drills, strides, and hill bounding to activate the glutes and gauge readiness.
• Practical tips: comfortable intensity, watch for glute tension, use easy jog recovery, and scale tempo to your fitness. An out-and-back industrial estate route works well. You run into the wind on the way out and it pushes you back.

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 unmanageable, drop to a comfortable “tempo-ish” effort. HR should feel strong but maintainable.

Closing note

Try this within the week. Adjust intervals in the Pacing app to your fitness and watch how the glute responds.

References

• Refocus | 10k Challenge - YouTube (YouTube Video)