AM I In PB Shape For CARDIFF BAY 10k 2022? FINAL WORKOUT In The Nike STREAKFLY | FOD Runner - The FOD Runner

Intro: This is a quick summary of AM I In PB Shape For CARDIFF BAY 10k 2022? FINAL WORKOUT In The Nike STREAKFLY 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 is a threshold (lactate‑sweet spot) workout – run hard enough to stay just below race pace, not an all‑out sprint.
• Andy runs 25 repeats of 1 minute at threshold pace with 30 seconds of easy jog for recovery.
• The goal is to simulate “surges” that teach the legs to hold a comfortably hard effort while keeping fatigue manageable.
• He pairs the intervals with drills & strides before the main set and notes the importance of a 30‑second recovery (not a full rest) to avoid blowing up.
• Post‑workout he discusses race‑day strategy: flat‑fast 10k, heat, wind on the barrage, and the need for a rest day, easy run, and a sports‑massage to keep legs loose.

Workout Example:

Warm‑up: 10‑15 min easy + 4‑6 × 100 m strides
Main set: 25 × {
   1 min @ threshold pace (≈ 5:25–5:30 per mile if your 10k goal is ~34 min)
   30 s easy jog recovery
}
Cool‑down: 5‑10 min easy

Adjust the threshold pace to match your own recent race pace or use the Pacing app to set the exact per‑mile time you need.

Closing Note: Try this double‑threshold session this week and tweak the intervals to fit your current fitness. You’ll feel stronger on race day – and you can always customize the paces in the Pacing app. Have fun, and don’t forget to watch the full video for Andy’s deeper race‑day insights and extra tips!

References

• AM I In PB Shape For CARDIFF BAY 10k 2022? FINAL WORKOUT In The Nike STREAKFLY | FOD Runner - YouTube (YouTube Video)

Workout - 10k Resilience Builder

• 10min @ 5'30''/km
• 5 lots of:
  • 100m @ 3'30''/km
• 25 lots of:
  • 1min @ 4'00''/km
  • 30s @ 5'30''/km
• 5min @ 5'30''/km

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