Summer 10k Training Series - Week 5 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “Summer 10k Training Series - Week 5” 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

Consistent mileage: despite a hectic week, the runner kept around 5‑6 miles total for the week, staying in his “50‑percent” comfort zone.
Two key workouts:
1. Monday – a flexible workout day (details not specified, but completed without stress).
2. Thursday – speed session: 8 × 100‑meter repeats with 1:30 seconds rest between each, keeping the heart rate elevated rather than fully resting.
Easy runs & strength: Tuesday and Wednesday were easy runs, and a strength‑conditioning session was added on Wednesday.
Mental focus: The video stresses the importance of mental resilience during the 800‑m effort, noting that mental strength can outweigh leg fatigue.
Upcoming race: Planning for a 10 km race in a few weeks, aiming for a ~37‑minute finish, and a short hill‑focused “PV” course later in the season.

Workout Example

Thursday Speed Workout (repeat each set 8 times):

Run 100 m at a hard effort (close to 5‑second sprint per 100 m, or a pace that feels “hard but sustainable”).
Rest 1:30 seconds (just enough recovery to keep the heart rate up).
Repeat for 8 repetitions.
Keep the rest short to maintain cardiovascular stress.

Easy/Recovery Days (Tuesday & Wednesday):

Easy jog for 1‑2 miles at a comfortable, conversational pace.
Include a light strength‑conditioning routine (e.g., body‑weight circuit or light weights) on one of the easy days.

Closing Note

Give this week’s mix of easy runs, a focused speed session, and a bit of strength work a try—adjust the paces to match your own training zones using the Pacing app. You’ll keep the mileage up, sharpen your speed, and stay mentally strong for the upcoming 10 k. Go ahead and try it this week—your future race self will thank you!