FALLEN AT THE LAST HURDLE?! | Road To SAUCONY LONDON 10K - Week 9 - The FOD Runner

Intro: This is a quick summary of FALLEN AT THE LAST HURDLE?! | Road To SAUCONY LONDON 10K - Week 9 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

• Week 9 is the penultimate week before the race; volume dropped and the runner felt a bit under the weather.
• The focus is a race‑specific speed session to sharpen 10K pace.
• Core concepts: short‑interval repeats at sub‑16 min 5K pace, very short recoveries, then a mix of 400 m and 200 m fast repeats.
• Practical tip: keep recovery under 60 s for the 1 km repeats to simulate race fatigue, and use a 2‑minute jog between the two main parts of the session.

Workout Example

Warm‑up (15‑20 min easy + strides)

1️⃣ 3 × 1 km @ ~3:12 / km (sub‑16 min 5K pace)
    – 60 s easy jog recovery between each km
    – After the third km, 2 min easy jog before next set

2️⃣ 3 × (400 m + 400 m + 200 m) fast
    • 400 m @ ~70‑72 s (≈3:00 / km) – 1 min jog recovery
    • 400 m @ ~70‑72 s – 1 min jog recovery
    • 200 m @ ~34 s – 45 s jog recovery
    (repeat the 400‑400‑200 block three times)

Cool‑down 10 min easy

All paces are in minutes per kilometer; distances are metric (kilometers/meters) as spoken in the video.

Closing Note: Give this session a go, adjust the intervals to match your current fitness, and log the paces in the Pacing app so you can fine‑tune them for race day. Have fun, stay healthy, and good luck crushing the London 10K! 🚀

References

• FALLEN AT THE LAST HURDLE?! | Road To SAUCONY LONDON 10K - Week 9 - YouTube (YouTube Video)

Workout - The FOD Runner's 10K Sharpener

• 10min @ 6'00''/km
• 3 lots of:
  • 1.0km @ 3'12''/km
  • 1min rest
• 2min rest
• 3 lots of:
  • 400m @ 3'00''/km
  • 1min rest
  • 400m @ 3'00''/km
  • 1min rest
  • 200m @ 2'45''/km
  • 45s rest
• 10min @ 6'00''/km

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