GETTING RACE READY | Road To SAUCONY LONDON 10K - Week 7 - The FOD Runner

This is a quick summary of GETTING RACE READY | Road To SAUCONY LONDON 10K - Week 7 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

• The session is fully race-specific, designed to sharpen your speed by targeting your goal 5K pace (around 3:10 min/km or 5:07 min/mi). Pushing your pace over shorter distances is a fantastic way to improve your running economy for longer races. If you’re looking to build that top-end speed, our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time offers even more strategies.
• The structure is split into two demanding parts: two 2 km repeats with short recovery, followed by a descending ladder of 600-400-200 m repeats. This combination builds endurance and teaches your legs to turn over quickly when fatigued. For a deeper dive into the benefits of this structure, learn about Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Keep the rest intervals tight (≈90 s between the 2 km repeats; 30 s jog/recovery between the shorter pieces) to simulate the cumulative fatigue you’ll experience in a race.
• Warm-up includes 12 min easy running plus drills; cool-down is an essential easy jog.

Workout Example

1. Warm-up – 12 min easy jog + dynamic drills.
2. Main Set – Part A:
   • 2 km @ ~3:10 min/km (5:07 min/mi) – aim to hit 3:09-3:12.
   • 90 s easy jog recovery.
   • Repeat another 2 km at the same pace.
3. Part B – Ladder:
   • 600 m @ ~3:10 min/km (≈2:30) → 30 s jog recovery.
   • 400 m @ ~3:10 min/km (≈1:40) → 30 s jog recovery.
   • 200 m @ ~3:10 min/km (≈45 s) → 30 s jog recovery.
   • Complete 3 sets of the 600-400-200 ladder, keeping the same short recoveries.
4. Cool-down – 5-10 min easy jog.

Practical Tips

• Use a GPS watch or the Pacing app to hit the target per-km splits; adjust slightly faster if you feel strong.
• Keep the recovery jog truly easy – the goal is to maintain form and control your breathing, not to recover fully.
• Stay hydrated; the workout was done in hot weather, so sip water before and after.
• If 2 km repeats feel too long, split them into two 1 km pieces with a brief 30 s jog in-between, but keep the total volume the same.

Closing Note

Give this race-specific session a go this week and feel the boost in confidence for your upcoming 10K. This single workout is a powerful tool, and if you want to see how it fits into a complete strategy, explore our comprehensive guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. You can easily tweak the paces to match your own goal speed in the Pacing app. Good luck, and enjoy the finish line

References

• GETTING RACE READY | Road To SAUCONY LONDON 10K - Week 7 - YouTube (YouTube Video)

Workout - Race Day Sharpener

• 10min @ 6'00''/km
• 2 lots of:
  • 2.0km @ 3'10''/km
  • 1min 30s rest
• 3min @ 6'00''/km
• 3 lots of:
  • 600m @ 3'10''/km
  • 30s rest
  • 400m @ 3'10''/km
  • 30s rest
  • 200m @ 3'10''/km
  • 30s rest
• 10min @ 6'00''/km

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