FOD Runner's 10-Mile Time Trial

Workout - FOD Runner's 10-Mile Time Trial

• 0.0mi @ 10'00''/mi
• 1.0km @ 6'00''/mi
• 4 lots of:
  • 100m @ 5'00''/mi
• 0.0mi @ 8'10''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 8'20''/mi
• 0.0mi @ 10'00''/mi

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Intro

Here’s a breakdown of SUB 57 MINUTE 10 MILE TIME TRIAL - Lydney Docks 10 Mile TT In The SAUCONY ENDORPHIN PRO from The FOD Runner. We’ll walk through the key elements so you can tackle this one yourself. Watch the full video for complete coverage.

Key points

• Bring a pacer (Matt can fill this role) to hold you at target pace.
• Cut training volume the week before so you arrive fresh.
• Don’t skip the warm-up: 1-mile easy run, drills, strides, plus a 1 km tempo segment to raise heart rate.
• In cold and wind, focus on measured effort and compensate during harder headwind stretches.

Workout example

Warm-up (~2 mi total):

• 1 mile easy run to loosen up.
• Drills and strides to build momentum.
• 1 km at tempo pace (enough to raise heart rate).

10-mile time trial (target total < 57 min):

• Mile 1: 5:41-5:42/mi. Settle into a controlled start.
• Miles 2-6/7: steady 5:40-5:45/mi. Stay locked in with your pacer.
• Miles 8-10: if you’re feeling strong, aim for 5:30-5:28/mi. The final couple of miles can dip to 5:15-5:20/mi to break 56 minutes.

Practical tips:

• Confidence: trust the work behind you. Mental strength keeps you on target when it counts.
• Pacing: let your pacer set the rhythm. Stay loose when conditions shift.
• Recovery: 30-minute cool-down run (3 mi). Aim for roughly 40 mi for the week.

Closing note

Try this 10-mile TT, tweak the paces to your fitness, and log it in the Pacing app to dial in your own intervals.

References

• SUB 57 MINUTE 10 MILE TIME TRIAL - Lydney Docks 10 Mile TT In The SAUCONY ENDORPHIN PRO | FOD Runner - YouTube (YouTube Video)