A FAST START | Road To SAUCONY LONDON 10K - Week 1 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of A FAST START | Road To SAUCONY LONDON 10K – Week 1 from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The session follows a double‑threshold week and adds a fast‑end tempo + interval set to sharpen speed beyond race pace.
No exact paces are given; the author runs the tempo at a comfortable “easy‑hard” effort and the intervals are run harder than 10K race effort.
Core training ideas: keep the tempo relaxed (no set pace), focus on cadence (aim for ~162 spm), and use short, high‑intensity reps to boost VO₂ max and leg speed.

Workout Example (run it as described, then tailor the effort to your own paces in the Pacing app):

15‑minute warm‑up – easy jog, include a few strides.
8‑minute relaxed tempo – stay comfortable, no specific pace, just a steady effort.
Transition – 2‑minute light jog to the start of the straight “linear park” section.
Intervals – 12 minutes total:
- 4 × 90‑second hard runs (≈90 % of max effort) with 90‑second easy jog recovery.
- 4 × 60‑second hard runs with 60‑second jog recovery.
- 4 × 30‑second all‑out sprints with 30‑second jog recovery.
Cool‑down – 5‑minute easy jog back home.

Practical Tips

Keep cadence around 160 spm; if it drops, add quick drills before the session.
Use the linear park’s flat stretch for the fastest reps; the industrial‑estate sections are for the tempo and easy jogs.
Adjust interval length and recovery to match your current fitness – e.g., if 90 seconds feels too hard, shorten to 60 seconds and keep recovery equal.

Closing Note: Give this fast‑start session a go and feel free to customize the interval lengths and recovery times in the Pacing app to suit your own speed goals. You’ll be primed for the upcoming 10K races – happy running!