Tempo & Interval Speed Session
Workout - Tempo & Interval Speed Session
- 12min @ 7'00''/km
- 6min @ 4'40''/km
- 2min rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min @ 4'02''/km
- 1min 15s rest
- 2min rest
- 45s @ 3'25''/km
- 30s rest
- 45s @ 3'25''/km
- 30s rest
- 45s @ 3'25''/km
- 30s rest
- 45s @ 3'25''/km
- 30s rest
- 45s @ 3'25''/km
- 12min @ 7'00''/km
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Intro: Here’s what to know about HARD Full Week Of Training For A 32 Minute 10k – Week Three from The FOD Runner. It’s solid content—we’re pulling out the key workout so you can test it today. Watch the full video for all the additional context and breakdown.
Key Points
- Drills and strides wrap up the warmup at every session, preparing your body for the demands ahead while helping prevent injury.
- Tuesday morning opens with a brief 6‑minute tempo push, then two interval blocks: five 2‑minute repeats just above 5K pace (75‑second easy jog recovery) and five 45‑second 10K‑pace repeats (30‑second recovery).
- Tuesday afternoon amps up the intensity: kick off with a 6‑minute near-10K‑pace effort, move into two 3‑minute hard intervals (90 seconds between), then four 90‑second hard repeats (75 seconds rest), finishing with six 30‑second strides.
- Thursday trails feature hill repeats in an out-and-back format: 30 seconds hard uphill/downhill, 60 seconds hard, 90 seconds hard, then a final 30‑second sprint finish.
- Friday steps back with an easy 50‑minute recovery run.
- Saturday closes the week: start with an 18‑minute moderate effort and four 20‑second strides, then tackle a 75‑minute mixed‑terrain out-and-back.
Workout Example (Tuesday AM – Tempo + Intervals)
- Warm‑up: 10‑minute easy jog, then five 20‑second strides.
- Tempo: Six minutes at what feels like “comfortably hard” (approximately 7:30 per mile for a 32‑minute 10K runner).
- Intervals – Set 1: Five 2‑minute repeats just above 5K effort (roughly 6:30 per mile) with 75 seconds easy jogging between.
- Intervals – Set 2: Five 45‑second repeats at 10K pace (about 5:30 per mile), 30 seconds easy between each.
- Cool‑down: Ten minutes of easy jogging.
Tip: Keep the recovery sections relaxed—no need to rush back—so you’re ready to hit each hard effort at the target pace.
Closing Note: Give the Tuesday morning tempo-and-interval session a shot today, dialing in your paces based on your own 10K target in the Pacing app. Want to swap the hills for flat ground? Go for it. Have a good one, stay safe, and keep working toward that 32‑minute 10K—your race will feel fantastic! 🎉