HALF WAY | Road To SAUCONY LONDON 10K - Week 5 - The FOD Runner

We’re breaking down a key workout from The FOD Runner’s HALF WAY | Road To SAUCONY LONDON 10K – Week 5 video. This session is a fantastic example of smart, race-specific training as part of a larger strategy. For a complete overview of how to build a successful race plan, explore our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. For now, let’s dive into this specific workout from the video.

Key points

• Coming off the high of a new 5K PB (11 seconds faster!), the runner smartly keeps the training light this week. It’s a great reminder that after pushing for a new best—a process you can fine-tune with strategies for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time—recovery is key. He avoids a double-threshold session that would add too much fatigue before the race.
• The week’s main session is a blended cut-down interval workout. This isn’t a grueling V-max or threshold day; instead, it’s designed to maintain speed while managing fatigue. This type of multi-paced workout is a core component of effective training, and you can dive deeper into the science in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Pacing is based on effort, not exact GPS data: target ~5:30 / mile for the longer 2½-minute reps, ~5:10-5:20 / mile for the 1½-minute reps, and a fast effort for the 30-second bursts.
• Practical tips: use easy-to-read effort cues (“feel strong, not exhausted”), include a quick warm-up and a few strides, and don’t let GPS drop-outs dictate your effort.

Workout example

• Warm-up: 10–15 min easy jog + 4–5 strides
• Main set (cut-down intervals):
  • 5 × 2 ½ min @ ~5:30 / mile
  • 6 × 1 ½ min @ ~5:10–5:20 / mile
  • 6 × 30 sec @ hard effort
• Cool-down: 5–10 min easy jog

Closing note: Give this mixed-pace session a try and feel free to adjust the paces to match your current fitness using the Pacing app. It’s a solid way to keep speed sharp without burning out before race day. Happy running – and don’t forget to watch the full video for the full context and extra training insights

References

• HALF WAY | Road To SAUCONY LONDON 10K - Week 5 - YouTube (YouTube Video)

Workout - Fatigue Fighting Cut-Down

• 10min @ 8'30''/mi
• 5 lots of:
  • 2min 30s @ 5'30''/mi
  • 1min 30s rest
• 6 lots of:
  • 1min 30s @ 5'15''/mi
  • 1min 30s rest
• 6 lots of:
  • 30s @ 4'45''/mi
  • 1min 30s rest
• 10min @ 8'30''/mi

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