The FOD Runner's 10K Sharpener

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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Intro: Quick rundown of FALLEN AT THE LAST HURDLE?! | Road To SAUCONY LONDON 10K - Week 9 from The FOD Runner. The key takeaways so you can use the workout. Watch the full video for context.

Key points

• Week 9 is just before race day. He dialed back mileage after feeling slightly run down.
• The session targets 10K-specific speed.
• Structure: multiple 1 km repeats at sub-16 min 5K pace with minimal recovery, then a descending series of 400m and 200m fast efforts.
• Tip: keep recovery under 60 sec on the 1 km reps to build race-condition readiness. Insert a 2-min easy jog between the two main blocks.

Workout example

Warm-up (15 to 20 min easy plus strides)

1. 3 x 1 km at around 3:12 / km (sub-16 min 5K pace)
    - 60 sec easy jog recovery between each km
    - After the third km, 2 min easy jog before next set

2. 3 x (400 m + 400 m + 200 m) fast
    - 400 m at around 70 to 72 sec (around 3:00 / km), 1 min jog recovery
    - 400 m at around 70 to 72 sec, 1 min jog recovery
    - 200 m at around 34 sec, 45 sec jog recovery
    (repeat the 400-400-200 block three times)

Cool-down 10 min easy

Paces in min per km. Metric distances as in the video.

Closing note: Run the workout, adjust reps to your fitness, and log splits in the Pacing app.

References

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