Race Ready - The Final Week | 10k Challenge - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Race Ready - The Final Week | 10k Challenge 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

Final taper week focuses on a short, high‑quality session to sharpen fitness while keeping volume low.
The featured workout is a classic taper: 4‑5 intervals of 3‑minute efforts at slightly above tempo pace, followed by short “gear‑shift” repeats (90‑second and 60‑second bursts).
Practical race‑ready tips: cut back on gluten and fiber 48‑72 hrs before the race, and ease off glute‑specific strength work in the final week, focusing instead on upper‑body, core, and light strides.

Workout Example

Warm‑up: 10‑15 min easy jog + dynamic drills

Main set (choose one):
  • 4 × 3 min @ slightly faster than tempo (≈5:30‑5:35 / mile) with 2‑3 min easy jog recovery
  • OR 5 × 3 min at the same intensity if you want a bit more volume

Gear‑shift finisher:
  • 90‑second interval @ hard effort (≈5:15 / mile) – 2 reps
  • 60‑second interval @ hard effort (≈5:20 / mile) – 2 reps
  • 60‑second easy jog between repeats

Cool‑down: 8‑10 min easy jog + stretch

Practical Tips

Nutrition: start reducing gluten on Thursday before the race; replace with gluten‑free foods. Cut out high‑fiber foods 48‑72 hrs before the race to keep the stomach settled.
Strength: this week, avoid direct glute work. Focus on upper‑body, shoulders, traps, lats, core, and light core work. Keep the glutes resting to let any lingering niggle recover.
Race‑day prep: stay hydrated, do a few short strides after the warm‑up, and keep the workout short (≈45 min) to stay fresh.

Closing Note Give this taper workout a try this week and tweak the intervals to match your own paces in the Pacing app. Good luck, stay race‑ready, and enjoy the upcoming race! 🚀