Summer 10k Training Series - Week 3 | FOD Runner - The FOD Runner

Intro: This is a quick summary of Summer 10k Training Series – Week 3 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:

• The week is intentionally low‑mileage to fit in work and race prep, focusing on easy runs and short, quality surges.
• Heart‑rate‑guided training is emphasized: stay in Zone 3‑4 for tempo work and keep easy days truly easy.
• Goal for the upcoming race weekend is to break back into the 36‑minute 10k range.
• Practical tip: use 10‑second surges with 50‑second recovery to add a quick speed boost without over‑taxing the body.

Workout Example:

• Thursday – 30‑minute run
  • Warm‑up 5 min easy
  • 4 × (10 sec hard surge @ ~5:40 mi pace, 50 sec easy jog)
  • Cool‑down 5 min easy
  • Total: ~3.8 mi at an average pace of 8:29 / mi (≈13 min km)
• Monday – 40‑minute easy run staying comfortably in Zone 2, focusing on relaxed breathing and low heart rate.

Closing Note: Give these easy‑day and short‑surge sessions a try this week, and feel free to adjust the paces to match your own fitness using the Pacing app. Have fun, stay consistent, and keep aiming for that sub‑36 min 10k – you’ve got this!

References

• Summer 10k Training Series - Week 3 | FOD Runner - YouTube (YouTube Video)

Workout - Summer 10k Quick Surges

• 10min @ 6'00''/km
• 5 lots of:
  • 10s @ 3'30''/km
  • 50s rest
• 12min @ 6'00''/km

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