RACE WEEK | Road To SAUCONY LONDON 10K - Week 2 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of RACE WEEK | Road To SAUCONY LONDON 10K - Week 2 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:

Race week doesn’t mean dropping all speed work; a short, sharp session keeps the legs sharp before the 10K.
The author front‑loads the week with a “double threshold” day and then a tapered speed session on Thursday.
Positive mindset and “manifesting” target paces help stay motivated; use a short, focused workout instead of a full 12‑minute set to stay fresh for the race.
A pre‑workout Ketone IQ shot is taken before each session (optional).
Warm‑up includes 15 min easy run, drills, and strides.

Workout Example:

Warm‑up: 15 min easy jog + drills/strides.
Tempo mile: 8 min/mile easy tempo for 1 mile (around 5 min 30 s per km if you prefer metric).
Rest: 2‑minute light jog.
Speed set (≈9½ min total work):
- 1 mile hard – target 5:05‑5:15 per mile.
- 800 m hard – target 68‑72 seconds.
- 400 m hard – target 68‑72 seconds.
- 2 × 200 m hard – each 31‑33 seconds.
Cool‑down: easy jog, stretch.

Practical Tips:

Keep the total hard work under 10 minutes so you stay fresh for the weekend race.
Use “manifesting” to set realistic time windows for each interval; adjust based on your current fitness.
If you don’t use ketones, just hydrate and fuel normally.
After the session, do a brief cool‑down and note how the effort felt; use that feedback for the upcoming race.

Closing Note: Give this sharp speed session a try this week, adjust the paces to match your own training zones in the Pacing app, and feel confident heading into your 10K. Good luck and enjoy the race! 🚀