Sub-34 10k: Week 1 Speed & Tempo

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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Intro

SUB 34 Minute 10k Training WEEK ONE - The First WORKOUT from The FOD Runner has solid guidance. We’ve pulled out the essentials so you can run the session today. The full video has more detail.

Key points

• Speed work opens the week: 2 × 200 m repeats at roughly 38 seconds each (5:00 min/mile pace), then 3 minutes of walking before a 15-minute tempo at 6:00-6:10 min/mile.
• The schedule also has a 9-mile steady run at 6:40 min/mile, 6 × 1 km intervals (3:20 min/km) with 90-second rest jogs, and 5 × 30-second hill sprints.
• Thursday’s session brings back the 200 m repeats at 37-38 seconds each (5:00 min/mile) and a 50-minute tempo at 6:03 min/mile.
• Saturday’s long run is 90 minutes total: an hour at 6:05-6:10 min/mile then 30 minutes at 6:40 min/mile. When GPS stopped working, the runner used heart-rate zones to hold 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 pace). 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.

Use the Pacing app to dial pace targets to your current fitness.

Closing note

Run this one this week. Adjust the targets in the Pacing app to where you’re at right now.

References

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