The Little Things Make A Big Different | 10k Training | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of The Little Things Make A Big Different | 10k Training 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:

Focus on dynamic warm‑ups and plyometric drills (high knees, butt kicks, skipping, short strides) to improve running form and efficiency.
The main session is an undulating interval on rolling, forest trails, keeping heart rate in the 160‑173 bpm zone.
Target average pace was about 5:53 min/mi (≈ 3:40 min/km) with a max HR of 177 bpm.
Small, consistent “little things” (e.g., proper warm‑up, cadence work) add up to big performance gains over the 10 k training plan.

Workout Example:

Dynamic warm‑up (5 min total) – 2 × 20 reps each of:
- High knees
- Butt kicks
- Skipping (light, low‑height)
- 5 × 20‑30 sec strides at a quick, relaxed cadence.
Undulating interval set – three 8‑minute reps on the trail:
- Rep 1: steady effort, stay in HR 160‑173, aim for ~5:53 min/mi.
- Rep 2: similar effort, slightly faster on uphill sections.
- Rep 3: finish strong, keep HR ≤ 173, focus on form.
Cool‑down (3‑5 min) easy jog or walk, allowing HR to drop.

Closing Note: Give this forest‑trail interval a go and tweak the paces to match your own fitness using the Pacing app. The little tweaks you add today can make a big difference in your 10 k journey—so lace up and hit those trails! Remember to watch the full FOD Runner video for deeper insights.