FASTEST WORKOUT OF THE BLOCK | Road To SAUCONY LONDON 10K - Week 6 - The FOD Runner

Quick Summary

This is a quick summary of “FASTEST WORKOUT OF THE BLOCK | Road To SAUCONY LONDON 10K - Week 6” 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

• Training focus: Top‑end V2‑max session to sharpen race‑pace speed for the upcoming London 10K.
• Weekly context: Easy 60‑min run on Monday, a double threshold day (5 × 2 km at ~5:50 / km) on Tuesday, rest Wednesday, and 50‑min easy run with strides on Thursday.
• Workout philosophy: Keep threshold work controlled, avoid over‑pushing, use short strides the day before a hard session to prime the legs, and keep recovery jogs short (30‑45 s) to keep the intensity high.

Workout Example (Week 6)

Two rounds of the following, with 60 s recovery between each interval and 90 s recovery after each 1 km rep:

1. 1 km at target race pace (≈ 3:12 / km, roughly 5:00‑5:15 / mi).
2. 3 × 400 m at the same pace (or slightly faster).
3. 2 × 200 m at the same pace.

Repeat the whole set twice (1 km → 3 × 400 m → 2 × 200 m → rest → repeat).

Pace target: 3:10‑3:14 min per km (≈ 5:00‑5:15 min per mile). Adjust the pace in the Pacing app to match your current fitness.

Practical Tips

• Warm‑up: 15‑minute easy jog + a few strides before the session.
• Recovery: Keep jog recovery under 45 seconds to keep the heart rate up.
• Mind the wind: The workout was done on a windy, industrial estate—adjust your effort if conditions are tough.
• Avoid over‑pushing: The double‑threshold day taught the importance of staying at the right intensity; the same principle applies to this V2‑max session.
• Post‑workout: Cool‑down with easy jogging and stretch.

Closing Note

Give this fast, top‑end workout a try this week—tweak the paces to fit your own training in the Pacing app and feel the speed gains. Good luck, and happy running! 🎉

References

• FASTEST WORKOUT OF THE BLOCK | Road To SAUCONY LONDON 10K - Week 6 - YouTube (YouTube Video)

Workout - 10k VO2 Max Sharpener

• 15min @ 6'30''/km
• 5min @ 3'00''/km
• 1.0km @ 3'12''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min rest
• 400m @ 5'00''/km
• 1min rest
• 400m @ 5'00''/km
• 1min rest
• 200m @ 5'00''/km
• 1min rest
• 200m @ 5'00''/km
• 1min rest
• 3min rest
• 1.0km @ 3'12''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min rest
• 400m @ 5'00''/km
• 1min rest
• 400m @ 5'00''/km
• 1min rest
• 200m @ 5'00''/km
• 1min rest
• 200m @ 5'00''/km
• 1min rest
• 3min rest
• 12min @ 6'30''/km

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