FOD Runner's Speed Ladder
Workout - FOD Runner's Speed Ladder
- 10min @ 6'00''/km
- 800m @ 3'45''/km
- 3min rest
- 600m @ 3'30''/km
- 3min rest
- 500m @ 3'15''/km
- 2min rest
- 400m @ 3'15''/km
- 2min rest
- 4 lots of:
- 200m @ 3'00''/km
- 1min 30s rest
- 10min @ 6'00''/km
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Quick Summary of HARD Full Week Of Training For A 32 Minute 10k – Week Eight from The FOD Runner
The FOD Runner’s week eight training block cuts straight to what matters for a 32-minute 10K. The full video has all the coaching cues, but here’s everything you need to start these workouts today.
Key Points
- Completion beats precision – hitting the planned workouts matters more than nailing exact paces when you’re running on tired legs.
- Smart scheduling – moving the long run to Thursday keeps you fresh heading into next week’s Bristol 5K, with your speed work staying anchored on Saturday.
- Stair-step intensity – intervals drop in length from 800 m → 600 m → 500 m → 400 m → 200 m, climbing in pace, beginning at 3K-pace for the 800 m and ramping toward 1500‑m/800‑m pace for the final 200 m repeats.
- Real-world execution: use whatever flat ground you have if no track exists, tack strides onto easy running, stay on top of hip and glute mobility, and trust heart rate or feel to guide your effort.
Workout Example
Tuesday (Main Session) Work through these repeats with progressive reductions in distance:
- 2 × 5 min @ 10K‑pace, 90 s rest
- 2 × 4 min @ 10K‑pace, 90 s rest
- 2 × 3 min @ 10K‑pace, 90 s rest
- 2 × 2 min @ 10K‑pace, 90 s rest
Thursday (Long Run with Tempo) This day blends a longer aerobic foundation with sharp tempo sections:
- 20 min steady (moderate effort)
- 2 × 20 sec strides
- 10‑min tempo (≈90‑second intervals)
- 2 × 5 min @ 10K‑pace, 90 s rest
- 2 × 3 min @ 10K‑pace, 90 s rest
- 30 min steady finish
Saturday – “Speedy Boy” Session Your signature speed workout of the week gets progressively faster:
- 800 m @ 3K‑pace, 3 min recovery (hard effort)
- 600 m + 200 m (each with 60 s recovery, 3 min after 600 m, 3 min after 200 m)
- 500 m + 300 m (same recovery pattern)
- 400 m + 400 m (same pattern)
- 4 × 200 m at 90‑second effort, 3 min recovery between sets
- Finish with a 15‑min cool‑down
Practical Tips to Try Today
- Missing a track? Pick a flat, measured route and approach it with the same precision.
- The beauty of descending repeats is progression—each shorter distance should feel quicker; target 1500m pace for those final 200 m efforts.
- Run through a brief mobility circuit (hip circles, glute bridges, or similar) before tackling Saturday’s speed work.
- Feed your 10K target pace into the Pacing app and let it calculate exact splits for every interval on the fly.
Closing Note
Test these sessions this week, dial in your paces using the Pacing app based on current form, and keep the weeks stacking up. You’ll arrive sharper and primed for the Bristol 5K and your 10K goal. Get after it!