Sub-32 10k Speed Session
Workout - Sub-32 10k Speed Session
- 10min @ 4'45''/km
- 6 lots of:
- 2min @ 3'06''/km
- 1min 30s rest
- 4 lots of:
- 30s @ 2'45''/km
- 1min 30s rest
- 10min @ 4'45''/km
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Intro: The FOD Runner’s “EPIC Full Week Of Training For A 32 Minute 10k - Week One” is worth watching. Here’s a breakdown of the key sessions so you can try one out today—check the full video for the complete details.
Key points:
- Week 1 combines two speed-focused workouts while building weekly volume.
- Tuesday’s speed session is low-volume but intense: 6 × 2 min at ~5 K effort with 90 s easy jog recovery, followed by 4 × 30 s fast strides and 90 s recovery (≈14 min total work).
- Thursday features a “tempo sandwich”: 6 min tempo, 90 s easy, 2 × 2.5 min at hard effort with 90 s between, then another 6 min tempo.
- Shorter easy run Friday (≈15 min) and a moderate long run Saturday (75 min) keep mileage balanced through the week.
- Stay conservative with intensity; check in with your body regularly, especially if you’re not feeling 100%.
Workout example (Tuesday):
- 10 min easy warm-up.
- 6 × 2 min @ roughly 5 K race effort, with 90 s easy jog between reps.
- 4 × 30 s fast strides, 90 s jog recovery.
- 10 min easy cool-down.
Closing note: Put these workouts into action and dial in your paces to match your fitness level with the Pacing app. You’re building toward that sub-32 min 10k—you’ve got this.