10K Speed Builder Fartlek

Workout - 10K Speed Builder Fartlek

• 12min @ 10'30''/mi
• 8 lots of:
  • 3min @ 8'00''/mi
  • 1min 30s rest
• 10min @ 10'30''/mi

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Intro: Here’s what The FOD Runner covers in Fartlek Session | Tuesday Training | FOD Runner. We’ll break it down so you can run the session today. The full video has additional nuance, so be sure to check it out.

Key Points:

• For 10K preparation, this workout emphasizes longer intervals—800 m (≈0.5 mi) minimum—rather than shorter 400 m repeats to build speed.
• Eight reps make up the core: 3 minutes at hard effort followed by 1½ minutes of easy jogging, totaling roughly 800 m per repetition.
• As volume increases, the intervals scale upward from 800 m reps through 1 km and into mile repeats.
• To manage fatigue following a demanding race week, slot an easy run on Thursday and a long run on Saturday into your schedule.

Workout Example:

8 × {
  3 min @ fast (≈8‑minute mile pace or harder)
  1.5 min @ easy jog (recovery, ~10‑minute mile pace)
}
Total reps ≈ 8 × 800 m = 6.4 km of hard work

Tip: Adjust the tempo to fit your current level—“comfortably hard” is the target, not a maximum effort sprint. Keep recovery duration consistent whether you’re on flat ground or hills.

Closing Note: Test out this fartlek session and customize it in the Pacing app to fit your schedule and fitness. Enjoy the work, stay consistent, and keep your sights on that 10K personal record!

References

• Fartlek Session | Tuesday Training | FOD Runner - YouTube (YouTube Video)