Tuesday Workout - 2 x 10 Minutes | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Tuesday Workout - 2 x 10 Minutes 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:

The session is designed to gauge how a new gluten‑free, dairy‑free diet affects running comfort, especially at race pace.
You’ll run two 10‑minute efforts with a 5‑minute easy jog or walk in between – total 20 minutes of work.
Focus on staying solid through hills, aiming for a pace just a bit faster than 10K race speed (around 5:40 – 5:56 per mile on the flat sections).
Monitoring gut response and wind‑bursts is part of the test; the run is meant to build confidence for an upcoming race.

Workout Example:

Warm‑up – 5‑10 min easy on trails, include a few short hills.
First 10‑minute block:
- Start at ~5:56 / mile for the first mile (downhill).
- Settle into ~5:41 / mile for the remaining 9 minutes (mixed terrain).
Recovery – 5 min easy jog or walk, keep breathing relaxed.
Second 10‑minute block (repeat the same effort):
- Expect a short uphill surge (~6:02 / mile) followed by a flat finish around 5:43 / mile.
Cool‑down – 5‑10 min easy, note any stitches or gut discomfort.

Closing Note: Give this 2 × 10‑minute interval a go today and feel free to adjust the paces to match your own recent training speeds in the Pacing app. Running stronger and feeling good in your gut will set you up for a confident race weekend—so lace up and hit those trails!