Race-Week Sharpening Session

Workout - Race-Week Sharpening Session

• 5min @ 7'00''/km
• 4 lots of:
  • 3min @ 5'37''/km
  • 2min rest
• 1.6km @ 6'18''/km
• 5min @ 7'30''/km

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Intro

How you train in the week before race day determines whether you arrive feeling strong or burnt out. A smart taper means rested and ready. Poor race-week planning drains the legs before the gun. Below is a straightforward race-week template from The FOD Runner that you can adapt to your own training. His full video has more context.

Key points

• Race-week structure: tapering means cutting volume. Skip Monday, run Tuesday and Thursday (then race day), and you get two consecutive rest days before the start.
• Mini sharpening session: Tuesday is a quick interval block: 4 × 3 min at about 5:30 to 5:45 min/km, separated by 2 min float (easy jog, not a full break). Keeps heart rate up and legs responsive without the damage of heavy training. For more on interval methodology, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Easy run: Thursday is a relaxed 6 to 8 mi (≈9 to 13 km) jog to loosen up and calm pre-race jitters.
• Cross-training: light gym or bodyweight drills on Monday and Thursday mornings alongside your runs. No maximal strength work, just movement prep.
• Recovery: 7 to 8 hours of sleep nightly. Skip heavy, greasy meals and restaurant food. Eat well, with extra attention to nutrition the final two days before race day.

Workout example

Tuesday (race week), 8 mi total:

1. Easy warm-up jog of 1 mi / 1.5 km.
2. 4 × 3 min at roughly 5:30 to 5:45 min/km, with 2 min float (easy jog between efforts, no full rest). For shorter distances, Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time has other useful structures.
3. Easy jogging for the remaining distance.
4. Finish with 1 mi (≈1.6 km) at half-marathon pace, around 6:18 min/km, to get a feel for race-pace running. Running goal pace before race day builds confidence and trains the legs to recognize the effort. The same applies for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Thursday: 6 to 8 mi easy.

• Steady, talk-friendly pace throughout. No intervals. Keeps you fresh and mentally ready for the weekend.

Closing note

Try this approach. Adjust paces to your fitness in the Pacing app.

References

• How I Prepare The Week Before A Race | FOD Runner - YouTube (YouTube Video)