Race Week Sharpening

Workout - Race Week Sharpening

• 12min @ 5'30''/km
• 10 lots of:
  • 1min 15s @ 3'07''/km
  • 2min rest
• 3min @ 5'30''/km
• 4 lots of:
  • 30s @ 2'50''/km
  • 1min rest
• 4 lots of:
  • 20s @ 2'45''/km
  • 45s rest
• 10min @ 5'30''/km

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Intro

This breakdown covers Full Week Of Training For A 32 Minute 10k, Week Four (Race Week), as shared by The FOD Runner. We walk through the key sessions so you can plug them into your week. This is a taper into a race, but the ideas work across other cycles too. For broader 10K context, see our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Watch the full video to hear it from the runner.

Key points

• Week four is a taper with lower overall volume to allow recovery before the next phase.
• Monday: 30‑minute easy run plus 5 × 30‑second strides to keep turnover.
• Thursday: 10‑minute tempo to start, then 10 × 75‑second intervals (2‑minute rest between), plus 4 × 30‑second strides and 4 × 20‑second strides to finish. The short pickups when fatigued build speed at the top end, which carries over to 5K work. For 5K-specific sessions, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Friday: 50‑minute easy run, intensity low (around 130 bpm, roughly 6:40‑6:50 min/mi) to recover.
• Saturday: 80‑minute steady long run finishing with 4 × 20‑second strides, lower aerobic zone (around 6:30‑6:40 min/mi).
• Keep the recovery jog between reps slow (9‑12 seconds of easy running before each effort).

Workout example (Thursday)

1. Warm‑up: 10‑minute easy tempo, slightly faster than your usual easy pace.
2. Main set:
   • 10 × 75‑second intervals at a strong but sustainable pace (around 5‑6 seconds per 100m quicker than race pace). This is the hard work. For more on how these sessions work, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
   • 2‑minute easy jog between each rep.
3. Turnover: 4 × 30‑second strides with 60 seconds easy jog between each.
4. Finish: 4 × 20‑second strides, practicing speed while tired.
5. Cool‑down: easy jog back.

Closing note

Try this taper schedule, adjusting paces to your own zones in the Pacing app. Race well and ramp back up after.

References

• Full Week Of Training For A 32 Minute 10k - Week Four (Race Week) - YouTube (YouTube Video)