FOD Runner's Big Race Pace Session

Workout - FOD Runner's Big Race Pace Session

• 12min @ 6'30''/km
• 3 lots of:
  • 6min @ 5'30''/km
  • 2min rest
  • 3min @ 4'45''/km
  • 1min 30s rest
  • 2min @ 4'45''/km
  • 1min 30s rest
  • 1min @ 4'45''/km
  • 1min rest
• 12min @ 6'30''/km

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Intro: Here’s a breakdown of Full Week Of Training For A 32 Minute 10k – Week Six from The FOD Runner. We’ve pulled out the key workouts so you can get straight to training. Watch the full video for the complete coaching detail.

Key points:

• The week front-loads effort with a demanding Tuesday session leading into a Monday race, with lighter speed on Friday and an easy Sunday.
• Each session has three parts: an easy warm-up, a core block mixing 10K-pace and 5K-pace work, and a short finisher for top-end sharpness.
• Paces are given as effort levels (10K effort, 5K effort) so you can plug your own numbers into the Pacing app.
• Stay controlled during tempo portions, keep leg-spin reps short (45s/30s rhythm), and add 20s strides after easier runs to keep the legs primed.

Workout example: Monday, easy run

• 1 hour at an easy, comfortable pace (no target speed needed).

Tuesday, big session (front‑load before race)

1. Tempo warm‑up: easy jog, optionally ramping to 10K effort for a few minutes to activate the legs.
2. Main set, 18-min block done 3×:
   • 6 min at roughly 10K pace, 2 min rest
   • 3 min at 5K pace, 90s rest
   • 2 min at 5K pace, 90s rest
   • 1 min at 5K pace, 1 min rest (Run the 6‑3‑2‑1 pattern three times total.)
3. Anaerobic finisher: 4 × (25s effort / 30s rest / 30s effort / 30s rest).

Friday, shorter speed session

• 4 × (3.5 min at 5K pace, 45s rest, 30s faster push, 2 min rest) for 4 cycles.
• Finish with leg-spins: 45s/30s reps (4–5 rounds) to sharpen the legs.

Sunday, recovery

• 30 min easy building toward a steady rhythm.
• Close with 6 × 20‑second strides to wake the legs up before race week.

Closing note: Run these sessions and set your paces in the Pacing app to your 10K and 5K targets. You’ll finish the week ready for race day.

References

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