FOD Runner's 12k Quality Session

Workout - FOD Runner's 12k Quality Session

• 15min @ 6'00''/km
• 3 lots of:
  • 2.0km @ 3'29''/km
  • 1min 30s rest
• 6 lots of:
  • 1.0km @ 3'15''/km
  • 1min 30s rest
• 12min @ 6'30''/km

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Intro

The FOD Runner’s video ANOTHER FAILURE – 7 Weeks Until London Marathon 2024 lays out a solid mid-week session. We’ve distilled the workout below so you can run it today. For the full breakdown and extra insights, head to the video.

Key Points

• Training focus: A mid-week quality effort designed to groove half-marathon pace (HMP) and 10K speed ahead of race day.
• Structure: The workout blends longer and shorter repeats together. You’ll do 3 × 2 km at HMP plus 6 × 1 km at a quicker effort, totaling 12 km of quality work after your warm-up. For deeper insight into why this approach works, check out [Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them](/blog/mastering-interval-training-science-backed-workouts-and-how-a-smart-app-can-personalize-them).
• Pacing targets: Target ~5:30–5:40 per mile on the 2 km repeats (half-marathon pace). The 1 km repeats call for ~5:20–5:30 per mile—roughly 10K effort. Our guide to [Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance](/blog/mastering-the-10k-proven-training-plans-pace-strategies-and-how-a-smart-app-can-elevate-your-performance) can help you nail that specific pace. Naturally, tune these numbers to your fitness on the day.
• Practical tips: Treat the opening 2 km as a tempo build, use the terrain (climbs and descents) as part of the workout, and maintain ~90-second easy jogs between repeats.

Workout Example

15-minute easy warm-up →

1. 2 km @ ~5:30–5:40 mi (half-marathon pace) – approach this first repeat like a tempo effort.
2. 1 km @ ~5:20–5:30 mi (10K effort) – push hard, but keep it controlled.
3. Repeat both repeats 3 times (2 km) and 6 times (1 km), accumulating 12 km of work.
4. 90-second easy jog between repeats for recovery.
5. Cool-down as desired. Running in kilometers? Use ~3:26–3:32 per km for the 2 km repeats and ~3:12–3:18 per km for the 1 km repeats.

Closing Note

Try this workout, stay attentive to how your body responds, and adjust the paces to your fitness level using the Pacing app. Though built for marathon training, the speed-endurance principles here apply everywhere. The gains you’ll make aren’t just for race day—they’ll carry over to shorter distances too. Those same interval tactics form the backbone of [Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time](/blog/mastering-5k-speed-proven-interval-strategies-to-cut-minutes-off-your-time).

Keep running, keep building, and enjoy the process.

References

• ANOTHER FAILURE - 7 Weeks Until London Marathon 2024 - YouTube (YouTube Video)