Race Day Sharpener

Workout - Race Day Sharpener

• 12min @ 7'00''/km
• 4 lots of:
  • 3min @ 5'30''/km
  • 1min 30s rest
• 10min @ 7'00''/km

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Here’s what you need to know about “My BEST TAPER Week WORKOUT In The SAUCONY Endorphin SPEED With Lee” from The FOD Runner. The video is worth watching for the full context, and we’ve extracted the key workout details below.

Key points

• The taper-week workout is 4 × 3-minute intervals at race pace (gold pace) with 90 seconds recovery between each effort. For more on session design, see our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• This session works across 10K, half-marathon, and marathon training. For 10K runners, it sits well in the final week of a structured plan. See our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. The same race-pace principle shows up in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time, at different volumes.
• When weather turns windy or rainy, run the intervals by effort rather than pace, holding the same effort level as your target race pace.
• The plan calls for an easy run Thursday and complete rest until race day Sunday.
• Course updates: the start now begins on the English side, with downhill dog-leg sections early on to help you get a quick start, followed by the bridge later. Aim for a fast opening mile (faster than race pace) on the descent, then dial into race pace once you hit the bridge.
• The wind on the back-hand side works in your favor. Use it to accelerate during those reps.

Workout example

Taper-Week Workout (Saucony Endorphin Speed)

Repeat 4 times:
  • 3 minutes @ race-pace (gold pace) – aim for your target 10K/half-marathon pace.
  • 90-second easy jog recovery.

Goal paces (example from video):
  • 1st rep: 5:27 per km (slightly faster than gold pace)
  • 2nd & 3rd reps: 5:27–5:28 per km (wind-affected)
  • 4th rep: 5:28 per km (wind behind, easier)

Take this taper-week workout and adjust the paces to match your target race pace using the Pacing app.

References

• My BEST TAPER Week WORKOUT In The SAUCONY Endorphin SPEED With Lee | FOD Runner - YouTube (YouTube Video)