Runners: How I Took 11 Minutes Off My 10k Time (7 Reasons) - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Runners: How I Took 11 Minutes Off My 10k Time (7 Reasons) 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

Lifetime mileage & consistency – Build a solid base (55‑60 mi/week for Andy) before adding speed work.
Alternating training blocks – Mix long‑distance (half‑marathon, marathon) weeks with 10K‑focused weeks to grow your aerobic engine.
Three interval styles – Andy credits a mix of interval workouts for his breakthrough. For a complete overview of how to structure these sessions, our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is a great place to start. He focused on:
1. Short, sharp intervals with long recoveries for pure speed. This style is crucial for developing top-end pace, much like the strategies used for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
2. Longer intervals with short recoveries for speed‑endurance.
3. Fartlek/terrain work based on effort, not pace, to boost leg strength.
Race‑pace practice – In the final weeks of a block, run goal‑race‑pace intervals to fine‑tune effort perception. This is a critical step in any solid race plan, as we detail in our comprehensive guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
“Cut‑it‑down” mixed‑pace workout – Combine intervals slightly faster and slower than race pace to teach the body to shift gears.
Tune‑up races – Run 3‑5 km or 4‑mile races to simulate race‑day feel without heavy fatigue.
Shoes strategy – Use carbon‑plated race shoes sparingly in training; let them stay fresh for the big day.

Workout Example – Cut‑It‑Down Session (all paces are effort‑based; adjust to your own 10K target pace):

Warm‑up – 10 min easy jog + 2 min strides.
2 × 4 min at half‑marathon effort (≈ 30‑seconds slower per km than your 10K pace).
4 × 3 min at 10K race effort (your target 10K pace).
4 × 30 sec all‑out fast‑leg work (≈ 10‑15 % faster than race pace).
Cool‑down – 10 min easy jog. Tip: Start the faster 30‑sec bursts after you’ve already warmed up the legs with the longer intervals – this mimics “revving the engine” and trains the finishing kick you’ll need in the last 800 m of a race.

Closing Note: Try the cut‑it‑down workout (or any of the interval ideas) this week and feel free to customize the paces in the Pacing app to match your current fitness. You’ll notice a sharper feel at race pace and a stronger finish – just the edge Andy needed to crush a 33‑minute 10K! 🚀