The CALM Before The STORM | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: We’re breaking down the key takeaways from The CALM Before The STORM, a fantastic video from The FOD Runner. It’s a great watch, and this summary will help you try the featured workout today. Be sure to check out the full video for all the details.

Key Points:

Andrew is kicking off a 12‑week, road‑focused 10K training plan aimed at a sub‑34 min target (goal 33:40) for the Speedway 10K. This structured approach is a powerful way to chase a personal best, and you can learn more about crafting your own strategy in our complete guide to [Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance](/blog/mastering-the-10k-proven-training-plans-pace-strategies-and-how-a-smart-app-can-elevate-your-performance).
The plan shifts from generic mileage to specific interval work. By incorporating shorter, faster repeats and longer steady-state runs, the goal is to sharpen speed and build endurance. For a deeper dive into the benefits, check out our guide on [Mastering Interval Training: Science-backed Workouts and How a Smart App Can Personalize Them](/blog/mastering-interval-training-science-backed-workouts-and-how-a-smart-app-can-personalize-them).
He will film at least one workout each week and share the results, giving you a clear view of how the training feels.
Expect a few rest weeks over the holidays and a short “reset” break after the 10K block before moving on to marathon or half‑marathon work.

Workout Example:

Week 1 – Speed Session

20 × 200 m repeats on a flat stretch. These are run at roughly 5K‑race pace (≈ 5 % faster than your target 10K pace), a key intensity for building top-end speed. If you’re looking to improve that gear, explore our [Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time](/blog/mastering-5k-speed-proven-interval-strategies-to-cut-minutes-off-your-time). Jog for 30 s recovery between repeats.

6 × 1 km repeats at 10K‑target pace (≈ 4 % slower than the 200 m pace). Recover with a 90-second jog.

Total: ~4 km of hard work, perfect for sharpening leg turnover before the longer base weeks.

Practical Tips:

Mark the interval paces on a watch or the Pacing app and adjust them to your current fitness level.
Keep the repeats on a safe, even surface (track, flat road) to maintain consistent effort.
Use the jog recovery to stay loose, not to fully recover—aim for an “active recovery” feel.

Closing Note: Ready to hit the road with a focused 12‑week plan? Try the 20 × 200 m + 6 × 1 km session today, then tweak the paces to match your own goals in the Pacing app. Keep an eye on Andrew’s channel for weekly updates, and enjoy the journey toward a faster 10K