10K Speed Builder

Workout - 10K Speed Builder

• 10min @ 10'00''/km
• 16 lots of:
  • 400m @ 5'00''/km
• 5min @ 10'00''/km

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Intro

Want a speed workout you can do today? “16 x 400m reps | Speed Workout” from The FOD Runner breaks down exactly what you need. This summary covers the essentials—watch the full video for the complete walkthrough.

Key Points

• Purpose: Run at your 10K race pace and build capacity for handling elevated heart rates with minimal rest.
• Structure: The workout calls for 16 × 400 m, with each repeat and recovery fitting into a 2-minute cycle (typical pacing: 1:25–1:30 for the 400 m, leaving 35–45 seconds to recover).
• Intensity: Keep each 400 m at your 10K race pace (scale the target time to your own fitness level).
• Tips: Use a stopwatch or the Pacing app to manage the 2-minute window; mind wind, hills, and terrain that affect your splits.

Workout Example

Warm‑up: 10‑15 min easy jog + dynamic drills

Main workout (each cycle is 2 minutes):
  • 400 m at your 10K pace (≈1:25–1:30 per rep, personalized to your speed)
  • Rest for what remains of the 2‑minute block (≈35–45 s)
  • Complete 16 cycles

Cool‑down: 10 min easy jog + stretch

Customize your target 400 m time based on your 10K pace. For instance, a 5:00/mi 10K pace translates to roughly 1:30 per 400 m.

Closing Note

Test this workout and use the Pacing app to dial in your target splits. You’ll gain speed, build mental toughness, and strengthen your ability to sustain high intensities on race day. Go run it!

References

• 16 x 400m reps | Speed Workout | FOD Runner - YouTube (YouTube Video)