RACE WEEK (Frampton 10K) | Road To SAUCONY LONDON 10K - Week 8 - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of RACE WEEK (Frampton 10K) | Road To SAUCONY LONDON 10K – Week 8 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 taper: lighter week with a focused speed session to sharpen legs before the race.
8‑minute tempo at ~540‑550 sec/mi (≈8:00 – 9:10 min per mile) to get the body moving without over‑loading.
Mile‑breakdown intervals designed to be faster than race pace: a hard mile, then a hard 800 m, a hard 400 m, and two 200 m repeats, each followed by short easy jogs.
Recovery jogs: 2 min after the mile, 2 min after the 800, 90 sec after the 400, and easy jog back to the start for the 200s.
Goal: run the mile at <5:15 mi (≈5 min 15 sec) and all subsequent repeats a touch quicker, pushing you beyond your 10K race effort.

Workout Example

Warm‑up – 15 min easy jog + a few strides.
Tempo – 8 min at 540‑550 sec/mi (≈8:00 – 9:10 min per mile).
Mile Breakdown:
- Hard mile (target <5:15 mi) → 2 min easy jog.
- Hard 800 m → 2 min easy jog.
- Hard 400 m → 90 sec easy jog.
- Hard 200 m ×2 → easy jog back to start after each.
Cool‑down – 5‑10 min easy jog.

All paces are given in minutes per mile; distances are in miles.

Closing Note

Give this session a go before your next 10K and feel free to adjust the paces in the Pacing app to match your own thresholds. The workout is a solid way to arrive at race day feeling sharp and confident. Enjoy the run and don’t forget to watch the full video for the author’s extra insights and race‑day reflections!