Race Day Sharpener

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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The FOD Runner presents GETTING RACE READY | Road To SAUCONY LONDON 10K - Week 7. Below are the essentials so you can run this session. Watch the full video for context and cues.

Key points

• Race-specific session at goal 5K pace (around 3:10 min/km or 5:07 min/mi). Hard repeats at shorter distances build economy that carries over to longer races. For more, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Two parts: two 2 km repeats with short rest, then a descending ladder of 600-400-200 m. You build aerobic capacity and the ability to keep turnover under fatigue. For the science, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Keep rest short (around 90s between 2 km efforts; 30s jog between ladder reps) to mimic race-day fatigue.
• Warm up with 12 min easy plus drills. Easy jog to cool down.

Workout example

1. Warm-up: 12 min easy plus dynamic drills.
2. Main set, part A:
   • 2 km at around 3:10 min/km (5:07 min/mi). Target 3:09–3:12 per km.
   • 90s easy jog.
   • Second 2 km at the same pace.
3. Part B, ladder:
   • 600 m at around 3:10 min/km (around 2:30), 30s easy jog.
   • 400 m at around 3:10 min/km (around 1:40), 30s easy jog.
   • 200 m at around 3:10 min/km (around 45s), 30s easy jog.
   • Do 3 sets of the 600-400-200 ladder with the same short jog recoveries.
4. Cool-down: 5–10 min easy jog.

Practical tips

• Track splits with a GPS watch or the Pacing app to hit your target paces. If you’re strong, push a bit faster.
• Run recoveries truly easy. The point is to manage breathing, not fully recover.
• Drink before and after. Hydrate more in warm conditions.
• If the 2 km reps are too much, split each into two 1 km segments with a 30s jog between, same total distance.

Closing note

Try this session this week to build race confidence for your 10K. For how it fits in the bigger plan, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Paces are adjustable in the Pacing app to match your goals.

References

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