SUB 34 Minute 10k Training WEEK ONE - The First WORKOUT | FOD Runner - The FOD Runner

Intro

This is a quick summary of SUB 34 Minute 10k Training WEEK ONE - The First WORKOUT 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

• Week 1 starts with a confidence‑boosting speed session: 2 × 200 m repeats at roughly 38 seconds each (≈ 5:00 min/mile), followed by a 3‑minute walk and a 15‑minute tempo at 6:00‑6:10 min/mile.
• The plan also includes a 9‑mile steady run at 6:40 min/mile, 6 × 1 km intervals (target 3:20 min/km) with 90‑sec jogs, and 5 × 30‑sec hill sprints.
• Thursday’s workout repeats the 200 m repeats, aiming for 37‑38 seconds (≈ 5:00 min/mile) and a 50‑minute tempo at 6:03 min/mile.
• The long Saturday run is an hour at 6:05‑6:10 min/mile, plus 30 min at 6:40 min/mile; when GPS failed, the runner used heart‑rate zones to stay on pace.

Workout Example (Day 1 Session)

1. Warm‑up – easy jog 5–10 min.
2. 200‑meter repeats – 2 × 200 m at 38 seconds (≈ 5:00 min/mile). Rest 3 min (walking).
3. Tempo run – 15 minutes at 6:00‑6:10 min/mile (average 6:03 min/mile).
4. Cool‑down – easy jog 5 min.

Adjust the paces to match your current race‑pace using the Pacing app.

Closing Note

Give this workout a try this week, tweak the intervals to suit your own paces in the Pacing app, and keep building toward that sub‑34 min 10 k. You’ve got this! 🚀

References

• SUB 34 Minute 10k Training WEEK ONE - The First WORKOUT | FOD Runner - YouTube (YouTube Video)

Workout - Sub-34 10k: Week 1 Speed & Tempo

• 7min @ 8'30''/mi
• 200m @ 5'00''/mi
• 3min rest
• 200m @ 5'00''/mi
• 15min @ 6'05''/mi
• 5min @ 8'30''/mi

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