Tuesday 10k Pace Fartlek

Workout - Tuesday 10k Pace Fartlek

• 5min @ 6'00''/km
• 10 lots of:
  • 1min @ 5'00''/km
  • 2min @ 6'00''/km
• 5min @ 6'00''/km

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Lee from The FOD Runner shares a Tuesday fartlek session worth trying this week. Below are the key takeaways so you can run it today. The full video has more guidance and form cues.

Key points

• A light fartlek to keep running rhythm and leg turnover going during the holiday break.
• Work-to-recovery ratio: 1 minute at roughly 10K race pace, then 2 minutes easy.
• 10 minutes of hard work across 10 repeats, kept at conversational intensity with solid form.
• This version is intentionally modest. Harder and longer versions come later in the block.

Workout example

1. Warm-up: 5-10 minutes easy jogging.
2. Repeat 10 times:
   • 1 minute at 10K pace (hard but controlled; you can still speak in short phrases).
   • 2 minutes easy recovery jogging.
3. Cool-down: 5-10 minutes easy jogging.

Practical tips

• Each hard minute is a speed burst. Stay loose and focus on quick cadence with light, airy steps.
• Make the recovery jog genuinely easy. Use it to regulate breathing and refocus form.
• Progress by extending work intervals and adding pace as fitness improves.
• The Pacing app lets you tailor the pace to your own 10K goal.

Try it on your next run, and adjust the pace and repeats to your current fitness.

References

• Tuesday Fartlek Workout With Lee | FOD Runner - YouTube (YouTube Video)