10k Kick-Starter

Workout - 10k Kick-Starter

• 4.0km @ 8'00''/km
• 3 lots of:
  • 8min @ 6'03''/mi
  • 3min rest
• 3.0km @ 8'30''/km

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Intro

The FOD Runner has a helpful breakdown of 10k Training Week 1 - The First Workout that’s worth your time. We’re summarizing the key takeaways here so you can run this session today. Head to the full video if you want all the background and details.

Key Points

• Heart‑rate‑based design with a target intensity band of 163‑173 bpm during the hard efforts
• Week 1 prioritizes short, high‑quality intervals to build speed and aerobic efficiency
• Warm‑up: 2.5‑mile easy run with a few strides to prepare your legs
• Main workout: 3 × 8‑minute intervals with 3‑minute easy jog recoveries between them
• Shooting for roughly 5:55‑6:10 per mile (sub‑6‑minute mile pace) during the intervals
• Best done as an evening run; the video is well-lit throughout and paces scale to your personal heart‑rate zones

Workout Example

Warm‑up: 2.5 mi easy jog + 2‑3 short strides.

Main Set:

• 8 min at 163‑173 bpm (roughly 5:55‑6:10 / mi)
• 3 min easy jog recovery
• Repeat 3 times (total 24 min work + 6 min recovery).

Cool‑down: 1‑2 mi easy jog.

Adjust your paces using the Pacing app to match your individual heart‑rate zones.

Closing Note

Give this workout a shot, dial in the paces based on your current fitness level, and log your effort in the Pacing app. You have everything you need—get out there and crush this first week!

References

• 10k Training Week 1 - The First Workout | FOD Runner - YouTube (YouTube Video)