10K Speed Kickstarter

Workout - 10K Speed Kickstarter

• 10min @ 9'00''/mi
• 8min @ 7'30''/mi
• 2min rest
• 4 lots of:
  • 1min 30s @ 6'30''/mi
  • 1min 30s rest
• 4 lots of:
  • 1min @ 6'30''/mi
  • 1min rest
• 4 lots of:
  • 30s @ 5'30''/mi
  • 30s rest
• 10min @ 9'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/10k-speed-kickstarter-661eb1c0

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: a breakdown of “A FAST START | Road To SAUCONY LONDON 10K - Week 1” from The FOD Runner. The full video is worth a watch; this covers the main workout so you can get going today.

Key points:

• The session builds on a double-threshold foundation: a relaxed tempo, then intervals well above 10K race pace.
• No prescribed speeds. Tempo is a conversational “easy-hard” effort; the intervals are harder than race pace.
• Training focus: run the tempo by feel, hold cadence around 162 spm, and use short maximal repeats for VO2 max and leg turnover.

Workout (follow the structure, then adjust effort using your own threshold in the Pacing app):

1. 15-minute warm-up: easy jog with a few strides mixed in.
2. 8-minute relaxed tempo: comfortable, steady effort. Don’t chase a number on your watch.
3. Transition: 2-minute light jog to a flat “linear park” section.
4. Intervals, 12 minutes total:
   • 4 x 90-second hard efforts (around 90% max), 90-second easy jogs between.
   • 4 x 60-second pushes, 60-second jog recovery.
   • 4 x 30-second all-out surges, 30-second jog rest.
5. Cool-down: 5-minute easy jog home.

Practical tips:

• Aim for cadence near 160 spm. If turnover drops, throw in some quick drills before you start.
• Use the straightest part of the linear park for your fastest reps; use the industrial sections for tempo and recovery jogging.
• Scale intervals and rest to your fitness. If 90 seconds is too long, drop to 60 and keep recovery equal.

Closing note: try this session and adjust the intervals and recovery in the Pacing app to your ability and goals.

References

• A FAST START | Road To SAUCONY LONDON 10K - Week 1 - YouTube (YouTube Video)