10K Race Week Sharpener

Workout - 10K Race Week Sharpener

• 10min @ 10'00''/mi
• 0.0mi @ 8'00''/mi
• 2min rest
• 0.0mi @ 5'10''/mi
• 2min rest
• 800m @ 5'05''/mi
• 2min rest
• 400m @ 4'42''/mi
• 2min rest
• 2 lots of:
  • 200m @ 4'30''/mi
  • 1min 30s rest
• 10min @ 10'00''/mi

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Intro The FOD Runner’s “Race Week | Road to Saucony London 10K - Week 2” covers smart pacing in the final days before a 10K. The essentials are below so you can run the workout today. The full video has the context.

Key points

• Speed work doesn’t disappear during race week. A focused, brief session keeps the legs sharp.
• The plan puts a “double threshold” early, then a shorter speed session on Thursday.
• Mental visualization and “manifesting” specific pace targets help motivation. A short, targeted workout preserves energy better than a full 12-minute effort before race day.
• Each session can include an optional Ketone IQ shot beforehand.
• Warm-up: 15 minutes easy jog plus drills and strides.

Workout example

1. Warm-up: 15 minutes easy jog plus drills and strides.
2. Tempo mile: 1 mile at easy-tempo pace, around 8 min/mile (5:30 per km).
3. Rest: 2-minute easy jog.
4. Speed set (≈9.5 min of work):
   • 1 mile hard at 5:05-5:15 per mile.
   • 800 m hard at 68-72 seconds.
   • 400 m hard at 68-72 seconds.
   • 2 × 200 m hard at 31-33 seconds.
5. Cool-down: easy jog and stretching.

Practical tips

• Keep total hard running under 10 minutes to stay fresh for the weekend.
• Pick realistic pace ranges for each interval and adjust to your fitness.
• No ketones? Stick with standard hydration and fueling.
• After the session, note how each effort felt. The feedback informs race-day strategy.

Closing note Run this speed session this week and adjust paces in the Pacing app to your training zones.

References

• RACE WEEK | Road To SAUCONY LONDON 10K - Week 2 - YouTube (YouTube Video)