Sub-34 10k: Week 1 Speed & Tempo

Workout - Sub-34 10k: Week 1 Speed & Tempo

• 7min @ 8'30''/mi
• 200m @ 5'00''/mi
• 3min rest
• 200m @ 5'00''/mi
• 15min @ 6'05''/mi
• 5min @ 8'30''/mi

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Intro

SUB 34 Minute 10k Training WEEK ONE - The First WORKOUT from The FOD Runner has solid guidance. We’ve pulled out the essentials here so you can run the session today. The full video offers more detail if you want to dig deeper.

Key Points

• Speed work opens the week: 2 × 200 m repeats at roughly 38 seconds each (5:00 min/mile pace), then 3 minutes of walking before a 15-minute tempo at 6:00–6:10 min/mile.
• The schedule also features a 9-mile steady run at 6:40 min/mile, 6 × 1 km intervals (targeting 3:20 min/km) with 90-second rest jogs, and 5 × 30-second hill sprints.
• Thursday’s session brings back the 200 m repeats, aiming for 37–38 seconds each (5:00 min/mile) and a 50-minute tempo at 6:03 min/mile.
• Saturday’s long run lasts 90 minutes total: an hour at 6:05–6:10 min/mile then 30 minutes at 6:40 min/mile. When GPS stopped working, the runner relied on heart-rate zones to maintain pace.

Workout Example (Day 1 Session)

1. Warm-up – easy jog 5–10 min.
2. 200-meter repeats – 2 × 200 m at 38 seconds (5:00 min/mile pace). Rest 3 min (walking).
3. Tempo run – 15 minutes at 6:00–6:10 min/mile (average 6:03 min/mile).
4. Cool-down – easy jog 5 min.

Use the Pacing app to dial in your pace targets to match your current fitness.

Closing Note

Run this workout this week. Adjust the pace targets in the Pacing app to where you’re at right now, and stay locked in on that sub-34 minute 10K. You’ve got this! 🚀

References

• SUB 34 Minute 10k Training WEEK ONE - The First WORKOUT | FOD Runner - YouTube (YouTube Video)