Runners: Use These 5 WORKOUTS To Run A Faster 10k (Explained) - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Runners: Use These 5 WORKOUTS To Run A Faster 10k (Explained) 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:

Cut‑Down Workouts teach you to start slower, hit 10K pace, then finish faster, building gear‑shifting and mental toughness.
Pyramid (or Reverse Pyramid) Intervals use a progression of distances (e.g., 200 m → 400 m → 600 m → 800 m → 1 km → back down) with equal or halved recovery, reinforcing pacing awareness.
Tempo Intervals are “sandwich” sessions—long tempo chunks at about your hour‑race pace with short faster pickups in between, great for lactate tolerance.
Standard Intervals (K‑repeats or mile repeats) focus on pure 10K‑pace work: 4–6 × 1 km or 4–5 × 1‑mile at target 10K effort, perfect for specificity.
Hill Work adds strength: short 30‑90 s hill sprints or 1‑2 min steady hill repeats, followed by easy jog back down, boosting power without high impact.

Workout Example – Cut‑Down Session (≈20‑22 min total):

5 min at a comfortable Tempo (≈hour‑race pace).
2‑3 min easy recovery.
4 × 3 min at 10K pace with 90‑sec recovery each.
3‑5 min at a faster 5K effort (spinning the legs) with 60‑sec recovery.
Finish with a 1‑min easy jog. All paces are relative to your own 10K race pace; adjust the speed in the Pacing app to match your target.

Closing Note: Try one of these workouts this week and feel free to tweak the intervals or paces to suit your current fitness—just set the desired effort in your Pacing app. You’ll notice stronger legs and sharper race‑day confidence. Happy running, and don’t forget to watch the full video for deeper insights!