10K VO₂-Max & Speed Combo
Workout - 10K VO₂-Max & Speed Combo
- 10min @ 8'00''/km
- 1.0km @ 5'00''/km
- 2min rest
- 1.0km @ 5'00''/km
- 2min rest
- 1.0km @ 5'00''/km
- 4min rest
- 300m @ 4'00''/km
- 1min 30s rest
- 300m @ 4'00''/km
- 1min 30s rest
- 300m @ 4'00''/km
- 1min 30s rest
- 300m @ 4'00''/km
- 1min 30s rest
- 300m @ 4'00''/km
- 1min 30s rest
- 300m @ 4'00''/km
- 10min @ 8'00''/km
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The FOD Runner recently released My Plan to Run a Faster 10K in 12 Weeks – 10K Challenge, and it’s packed with useful training insights. We’re focusing on the workout structure here. If you want a broader look at 10K strategy and philosophy, head over to our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide. Let’s break down this specific plan—watch the full video for additional coaching context.
Key Points
- Long easy runs are swapped for short, high-intensity speed blocks that target 10K-specific fitness.
- Each week includes one main workout (the video’s spotlight), plus easy runs, one rest day, and a steady-paced session.
- Coach Will builds the speed work around VO₂ max and threshold efforts. For the science behind these workouts and how to personalize them, see our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide.
- Pro tip: try “pace-by-pace” intervals (like 5K pace to 3K pace) to steadily increase intensity without cutting short recovery.
Workout Example (Week 1 Featured Workout)
- VO₂ max interval – Run 3 × 1 km reps with 2-minute easy jog recoveries. Begin at 5K race pace and accelerate to approximately 3K race pace by the final rep. Want to build your 5K speed for these efforts? Check out Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Short fast interval – 6 × 300 m at roughly 1,500 m race pace (very quick, high cadence). Take 90 seconds easy between each rep.
- Threshold effort – Hold 8 minutes at about 5:32 per mile (into the wind), then do 4 × 30-second all-out sprints, finishing with a 15-minute cool-down.
- Longer time-based effort – 2 × 6-minute reps at comfortably hard pace with 90-second jogging recovery, then an 8-minute final push at the same pace as the threshold run.
How to Fit It In
- Monday: VO₂ max work + short fast interval (steps 1 & 2).
- Wednesday: 8-minute threshold + 30-second sprints (step 3).
- Friday: 6-minute repeats + 8-minute finisher (step 4).
- Other days: Easy-paced runs, one full rest day, and a steady run (see the weekly breakdown).
Closing Note: Use a stopwatch or the Pacing app to track these intervals at the paces listed. Adjust the speeds to fit your current fitness level—keep the structure, scale the paces to you. Enjoy, and check the full video for additional coaching detail.