10k Resilience Builder

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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Intro: a breakdown of “AM I In PB Shape For CARDIFF BAY 10k 2022? FINAL WORKOUT In The Nike STREAKFLY” from The FOD Runner. Here’s the key workout. Watch the full video for Andy’s race-day strategy.

Key points:

• A threshold (lactate sweet-spot) workout. Effort sits just below race pace, hard but controlled.
• Structure: 25 x 1-minute efforts at threshold pace, with 30 seconds of easy jogging between.
• The aim is to mimic race-day surges and train your body to sustain hard effort without piling on fatigue.
• Drills and strides warm up the system. The 30-second recoveries are active, not static, so you can hold pace.
• Andy also covers race-day tactics: a flat, fast 10k course, expected heat and wind, and post-workout recovery including a rest day, easy run, and sports massage.

Workout:

Warm-up: 10-15 min easy + 4-6 x 100 m strides
Main set: 25 x {
   1 min at threshold pace (around 5:25-5:30 per mile if your 10k goal is around 34 min)
   30 s easy jog recovery
}
Cool-down: 5-10 min easy

Set your threshold pace from recent race times, or lock in the per-mile split in the Pacing app.

Closing note: run this once this week and adjust paces to your current fitness. Watch the full video for Andy’s race strategy.

References

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