10k VO2 Max Sharpener

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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Quick summary

Here’s a breakdown of “FASTEST WORKOUT OF THE BLOCK | Road To SAUCONY LONDON 10K - Week 6” from The FOD Runner. Everything you need to run the session yourself.

Key points

• Training focus: a V2-max session to sharpen race-pace speed heading into the London 10K.
• Weekly context: Monday 60-min easy run, Tuesday double threshold (5 x 2 km at around 5:50/km), Wednesday rest, Thursday 50-min easy run with strides.
• Keep threshold efforts measured, don’t push too hard, use strides the day before tough training to wake up the legs, and keep recovery jogs short (30 to 45 sec) to hold session intensity.

Workout example (Week 6)

Two rounds of this sequence, with 60 sec rest between intervals and 90 sec rest after each 1 km rep:

1. 1 km at target race pace (around 3:12/km, around 5:00 to 5:15/mi).
2. 3 x 400 m at the same pace (or slightly faster).
3. 2 x 200 m at the same pace.

Work through the entire set twice (1 km, 3 x 400 m, 2 x 200 m, rest, repeat).

Pace target: 3:10 to 3:14 min per km (around 5:00 to 5:15 min per mile). Use the Pacing app to set pace for your fitness.

Practical tips

• Warm-up: easy 15-min jog plus a few strides.
• Recovery: keep jog intervals under 45 sec to keep HR up.
• Mind the wind. This was on a windy industrial site, so dial back if you hit similar conditions.
• Don’t over-push. Tuesday’s double-threshold work showed why staying controlled matters.
• Finish with easy jogging and stretching.

Closing note

Try this fast, top-end workout this week. Fine-tune paces in the Pacing app.

References

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