Summer 10k Training Series - Week 8 | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of Summer 10k Training Series – Week 8 from The FOD Runner. It’s a great deep dive into the specifics of late-stage race prep. For a complete overview of race strategy and training structure, be sure to read our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. For now, we’re breaking down this week’s key workout so you can try it today. Be sure to check out the full video for all the details.

Key Points:

The week consisted of 4 runs: an easy Monday run, a 10k race on Tuesday, a 12‑mile long slow run with hills on Thursday, and a Saturday easy long run.
Race result: A blazing 36:55 for a 10k (sub‑37 min) with a podium finish. This kind of speed is often built on a foundation of shorter, faster efforts. For specific strategies on building that raw power, see our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Long run: 12 mi with ~830 ft elevation gain, keeping the average heart‑rate in the low‑mid 130 bpm zone. This demonstrates the powerful benefit of training in a low‑intensity zone to keep heart‑rate low on race day.
Training focus: Staying in the easy‑run zone (low‑mid 130 bpm) to improve aerobic efficiency and recovery. While this week highlights aerobic base-building, a complete plan balances these runs with higher-intensity sessions. You can learn more about structuring those workouts by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Upcoming: Extending 10k training for a couple more weeks, then transitioning to half‑marathon training.

Workout Example:

Long Hill‑Easy Run (Thursday)
- Distance: 12 miles (≈19 km) 
- Elevation: ~830 ft (≈250 m) of rolling hills
- Pace: Easy, keep heart‑rate 120‑130 bpm (low‑mid 130 bpm zone). 
- Goal: Maintain a comfortable, conversational effort; focus on low heart‑rate and steady effort.

Race‑Effort 10k (Tuesday) – optional if you have a race day
- Target time: < 37 min (aim for 36:55 or better) 
- Include hill repeats or hilly course to develop strength.

Feel free to adjust the distance or time to match your own paces in the Pacing app.

Closing Note: Give the long, low‑heart‑rate run a try this weekend, and tweak the distance or pace to fit your current fitness. You’ll build endurance and keep your heart‑rate low—perfect for the next half‑marathon. Happy running, and customize the workout in your Pacing app to make it yours! 🚀