FOD Runner's 10k Speed Test

Workout - FOD Runner's 10k Speed Test

• 5min @ 8'00''/mi
• 6 lots of:
  • 1.0km @ 5'15''/mi
  • 200m @ 9'00''/mi
  • 1min rest
• 5min @ 9'00''/mi

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A breakdown of Is A New Running Shoe ALWAYS A BETTER Shoe?? (v2) | FOD Runner—solid content worth watching. Below, we’ve pulled out the core workout so you can run it today. Check the original video for all the context and shoe discussion.

Key Points:

• The runner executes a 6 km speed session: six 1‑km repeats, each followed by 200 m of easy spinning, with 60-second recovery jogs between efforts.
• The target was to match his 10 km race pace, though conditions (heat, shoe choice) resulted in slightly easier paces (roughly 5:30 / mi).
• The emphasis is on staying controlled—those 200 m segments keep legs fresh without pushing the cardio too hard.
• Practical advice: when heat or humidity throws off your splits, don’t hesitate to dial back the target or slip in an extra recovery jog to keep things on track.

Workout Example:

1. Warm‑up: 2 miles at an easy effort (roughly 10 min per mile).
2. Main set: 6 repeats of 1 km at your goal 10 km race pace (around 5:00 / mi)—go straight into 200 m of easy spinning after each repeat.
   • Recovery: Take 60 seconds of easy running between repeats.
3. Cool‑down: 1 mile at an easy pace. Adjust the paces to match your own recent race results—the Pacing app can help you dial in your numbers.

Closing Note: Schedule this controlled 6 km session into your next training block—the intervals and paces work as a template you can adjust. Watch the video for the complete shoe discussion, then plug the workout into the Pacing app to run it.

References

• Is A New Running Shoe ALWAYS A BETTER Shoe?? (Nike ALPHAFLY v2) | FOD Runner - YouTube (YouTube Video)