Tuesday 10k Pace Fartlek

Workout - Tuesday 10k Pace Fartlek

• 5min @ 6'00''/km
• 10 lots of:
  • 1min @ 5'00''/km
  • 2min @ 6'00''/km
• 5min @ 6'00''/km

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Lee from The FOD Runner shares a Tuesday fartlek session worth trying this week. Below are the key takeaways so you can attempt it today—the full video contains additional guidance and form cues.

Key Points

• A light fartlek designed to maintain running rhythm and leg turnover during the holiday break.
• Work-to-recovery ratio: 1 minute at roughly 10K race pace followed by 2 minutes of easy jogging.
• 10 minutes of hard work spread across 10 repeats, kept at conversational intensity while maintaining solid running form.
• This version is intentionally modest; harder and longer versions follow as training progresses.

Workout Example

1. Warm‑up: 5–10 minutes of easy jogging.
2. Repeat 10 times:
   • 1 minute at your 10K pace (challenging but controlled; you can still speak in short phrases).
   • 2 minutes of easy recovery jogging.
3. Cool‑down: 5–10 minutes of easy jogging.

Practical Tips

• Each hard minute is essentially a speed burst—stay loose and concentrate on quick cadence with light, airy steps.
• Make your recovery jog genuinely easy; use it to regulate your breathing and refocus your form.
• The video outlines progression options: extend the work intervals and increase the pace as your fitness improves.
• You can tailor the pace to your own 10K goal; the Pacing app handles customization with minimal fuss.

Give this workout a shot at your next run, and adjust the pace and repeats to match your current fitness. Keep moving forward, stay patient with your efforts, and soak in the experience! 🚀

References

• Tuesday Fartlek Workout With Lee | FOD Runner - YouTube (YouTube Video)