10k Speed Sharpening

Workout - 10k Speed Sharpening

• 5min @ 10'00''/km
• 7 lots of:
  • 100m @ 5'00''/mi
  • 1min 30s rest
• 100m @ 5'00''/mi
• 5min @ 10'00''/km

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Intro

Summer 10k Training Series - Week 5 from The FOD Runner walks through a practical training approach. We’ve extracted the main ideas so you can run the session right away. The full video has more context.

Key points

• Steady weekly volume: 5-6 miles across the week despite a packed schedule, staying within a comfortable “50-percent” threshold.
• Two signature workouts:
  1. Monday: a flexible session (specific details omitted, completed easily).
  2. Thursday: speed work, 8 × 100-meter repeats with 1:30 recovery between efforts. The short recovery keeps cardiovascular load elevated.
• Recovery and conditioning: Tuesday and Wednesday were easy, with strength work on Wednesday.
• Mindset: mental strength matters during the 800-m push. Psychological fatigue often arrives before physical exhaustion.
• Race targets: a 10 km race a few weeks away at ~37 minutes. A hill-heavy “PV” course is planned later in the season.

Workout example

Thursday speed workout (8 reps):

• 100 m hard (roughly a 5-second sprint per 100 m, or whatever feels “hard yet manageable”).
• Rest 1:30 (enough to catch your breath but stay in the work zone).
• 8 rounds.
• The short recovery is the point. It maintains cardiovascular load.

Easy/recovery days (Tuesday and Wednesday):

• Jog 1-2 miles at conversational pace.
• Add light strength or body-weight work on one of these days.

Closing note

Try this week’s blend of easy running, focused speed work, and conditioning. Match paces to your own zones in the Pacing app.

References

• Summer 10k Training Series - Week 5 | FOD Runner - YouTube (YouTube Video)