FOD Runner's 10-Mile Time Trial

Workout - FOD Runner's 10-Mile Time Trial

• 0.0mi @ 10'00''/mi
• 1.0km @ 6'00''/mi
• 4 lots of:
  • 100m @ 5'00''/mi
• 0.0mi @ 8'10''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 8'20''/mi
• 0.0mi @ 10'00''/mi

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Intro

Here’s a breakdown of SUB 57 MINUTE 10 MILE TIME TRIAL - Lydney Docks 10 Mile TT In The SAUCONY ENDORPHIN PRO from The FOD Runner. It’s worth watching — we’ll walk through the key elements so you can tackle this workout yourself. Make sure to watch the full video for complete coverage.

Key Points

• Bring a pacer (Matt can fill this role) to hold you steady at your target pace and maintain confidence.
• Cut back on training volume the week before to arrive fresh and ready for the effort.
• Don’t skip the warm-up: 1‑mile easy run, drills, strides, plus a 1 km tempo segment to raise your heart rate.
• When facing cold and wind, dial in on measured effort and compensate during the harder headwind stretches.

Workout Example

Warm‑up (≈ 2 mi total)

• 1 mile easy run to loosen up
• Drills and strides to build momentum
• 1 km at tempo pace (sufficient to raise your heart rate)

10‑mile Time Trial (target total < 57 min)

• Mile 1: 5:41‑5:42 / mi (settle into your groove with a controlled start)
• Miles 2‑6/7: steady 5:40‑5:45 / mi (stay locked in with your pacer)
• Miles 8‑10: if you’re feeling strong, aim for 5:30‑5:28 / mi; the final couple miles can dip to 5:15‑5:20 / mi to break 56 minutes.

Practical Tips

• Confidence: Trust the work behind you; mental strength keeps you on target when it counts.
• Pacing: Let your pacer set the rhythm; keep loose even when conditions shift.
• Recovery: Follow with a 30‑minute cool‑down run (3 mi); aim for roughly 40 mi for the week.

Closing Note

Take on this 10‑mile TT, tweak the paces based on where your fitness sits right now, and record it in the Pacing app to dial in your own intervals. Go out there and have fun with it!

References

• SUB 57 MINUTE 10 MILE TIME TRIAL - Lydney Docks 10 Mile TT In The SAUCONY ENDORPHIN PRO | FOD Runner - YouTube (YouTube Video)