Speedway 10K Combo Session

Workout - Speedway 10K Combo Session

• 5min @ 7'00''/km
• 20 lots of:
  • 200m @ 5'00''/km
  • 30s rest
• 3min @ 7'00''/km
• 6 lots of:
  • 1.0km @ 6'00''/km
  • 1min 30s rest
• 5min @ 7'00''/km

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Intro: Andrew’s latest video—The CALM Before The STORM—walks through the training philosophy behind chasing a faster 10K. This breakdown covers the key takeaways and gives you the tools to try the featured workout.

Key Points:

• Andrew starts a 12‑week, road‑focused 10K training plan targeting sub‑34 minutes (specifically 33:40) for the Speedway 10K. Want to develop your own approach? Our guide [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) covers the full strategy.
• The plan trades broad mileage for targeted interval work. Shorter, quicker repeats combined with sustained-effort runs build the speed and endurance needed for a 10K goal. Our [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) guide explains why this approach works.
• Andrew films at least one workout weekly, so you can see how the training feels in practice.
• The plan includes rest periods over the holidays and a brief recovery window after the 10K block before moving into marathon or half‑marathon training.

Workout Example:

Week 1 – Speed Session

• 20 × 200 m repeats on a flat section. Run these at roughly 5K‑race pace (about 5 % faster than your 10K target), which sharpens top-end speed. Learn more about this intensity in our [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) guide. Recover with 30 seconds of easy jogging between repeats.
• 6 × 1 km repeats at 10K‑target pace (roughly 4 % slower than the 200 m pace). Jog for 90 seconds between efforts.

Total: ~4 km of hard effort—enough to sharpen turnover before the longer steady-paced work begins.

Practical Tips:

• Program your interval paces into your watch or the Pacing app, adjusting them as your fitness improves.
• Run repeats on a flat, predictable surface (track or road) to maintain consistent effort.
• Jog recovery sections at an easy pace. Don’t aim for full recovery—keep your legs loose and moving.

Closing Note: Ready to tackle this 12‑week plan? Start with the 20 × 200 m + 6 × 1 km session and adjust the paces in the Pacing app to match where you are now. Follow Andrew’s channel for weekly updates and track your progress over the 12 weeks.

References

• The CALM Before The STORM | FOD Runner - YouTube (YouTube Video)