FOD Runner's VO2 Max Speed

Workout - FOD Runner's VO2 Max Speed

• 10min @ 6'20''/km
• 4 lots of:
  • 20s @ 4'00''/mi
• 6 lots of:
  • 2min 10s @ 4'55''/mi
  • 1min rest
• 4 lots of:
  • 30s @ 5'00''/mi
  • 1min rest
• 5min @ 6'20''/km

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Intro: Here’s a quick breakdown of A FULL WEEK Of Running TRAINING For A SUB 34 10k Attempt from The FOD Runner—definitely worth watching. We’re pulling out the key workouts so you can tackle them this week. Check the full video for additional context and coaching cues.

Key Points:

• The training block combines moderate runs, VO₂-max interval work, a fartlek session, and a long run featuring tempo blocks.
• All paces use minutes per mile (easy 7:20–7:30 mi, moderate around 6:40 mi, hard 5:00–5:30 mi).
• Heart rate typically stays between 130–150 bpm, guided by a mix of perceived effort and HR feedback to lock in the correct intensity.

Workout Example (Tuesday – VO₂-max Intervals):

1. Warmup: 1.5 mi easy plus drills and strides.
2. Main set (time-based):
   • 6 × 130-second (≈400 m) reps @ sub-5 min mi, light jog recovery (~1 min).
   • Then 4 × 30-second fast surges @ ~5:00 mi, 1 min jog recovery.
3. Cooldown: 0.5 mi easy. Duration: roughly 40 min, comparable to a 20 × 1-min on/off format but at a slightly quicker pace.

Other Days (at a glance):

• Monday (Moderate): 7:20–7:30 mi easy, HR around 150 bpm.
• Wednesday (Rest).
• Thursday (Fartlek): 16 × 90-sec reps @ 5:10–5:30 mi, 1 min jog recovery; lighter floating pace in the high 60’s–low 70’s mi.
• Friday (Easy Trail): 7:30–7:40 mi easy, keeping HR in the mid-130 bpm zone.
• Sunday (Long Run): 4.8 mi total, 6:51 avg mi pace, including 10-minute “ten-by-three” tempo segments around marathon pace (≈6:05 mi) with hill work.

Closing Note: Set up your timer or pull out the Pacing app, enter your target paces, and run these workouts—scale the intervals based on where you are fitness-wise. Enjoy the process, train smart, and push toward that sub-34 10k! 🎉

References

• A FULL WEEK Of Running TRAINING For A SUB 34 10k Attempt - Running FAST | FOD Runner - YouTube (YouTube Video)