Refocus Tempo

Workout - Refocus Tempo

• 10min @ 8'00''/mi
• 4 lots of:
  • 6min @ 5'35''/mi
  • 1min rest
• 10min @ 9'00''/mi

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Intro

The FOD Runner’s Refocus | 10k Challenge offers valuable coaching for runners working through injury setbacks. Here’s the workout structure you can use as soon as you’re ready to test your return to training. The full video provides additional coaching detail worth watching.

Key Points

• Refocus: With a glute niggle behind them, the runner refocuses on the final week before the Lliswerry 8‑mile race, aiming for 5:30‑5:40 min/mile pace.
• One focused workout: 4 × 6‑minute tempo intervals separated by 60‑second easy jog recoveries. The target is effort-based rather than pace-based; the goal is to test the glute and sustain tempo rhythm.
• Warm‑up: 15‑minute easy run followed by dynamic drills, strides, and hill bounding to activate the glutes and assess your readiness.
• Practical tips: Run the workout at a comfortable intensity, stay alert to any glute tension, use easy jog recovery between efforts, and scale the tempo pace to your current fitness. An out-and-back industrial estate route works well—you’ll run into the wind heading out and have it at your back coming back.

Workout Example

Warm‑up: 15 min easy run + drills/strides + hill bounding

Main set (4 reps):
  • 6 min Tempo effort (focus on effort, not exact pace)
  • 1 min easy jog recovery

Repeat 4 times.

Cool‑down: 5‑10 min easy jog.

Tip: If 5:38 min/mile feels unmanageable, ease back to a comfortable “tempo‑ish” effort—your heart rate should feel strong but maintainable.

Closing Note

Try this workout within the week, adjust the intervals in your Pacing app to reflect your own fitness, and watch how your glute responds. You’ll finish stronger for your upcoming race and be set for your next marathon block.

References

• Refocus | 10k Challenge - YouTube (YouTube Video)