10K Race Week Sharpener

Workout - 10K Race Week Sharpener

• 15min @ 10'30''/mi
• 8min @ 9'00''/mi
• 0.0mi @ 8'00''/mi
• 2min rest
• 800m @ 6'00''/km
• 2min rest
• 400m @ 5'00''/km
• 1min 30s rest
• 2 lots of:
  • 200m @ 3'30''/km
  • 1min rest
• 10min @ 10'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/10k-race-week-sharpener-864371c1

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Here’s what you need from “Race Week (Frampton 10K) | Road to Saucony London 10K - Week 8” by The FOD Runner. Worth a watch. We’ll walk through a session you can run today. The full video has the rest.

Key points

• Race-week taper: a lighter block with one sharp speed workout to get the legs feeling fast.
• 8-minute tempo at ~540-550 sec/mi (≈8:00-9:10 per mile) to build momentum without asking too much.
• Mile-breakdown intervals that push past 10K pace: a hard mile, then a hard 800 m, a hard 400 m, and two 200 m repeats. Easy recovery jog after each.
• Recovery jogs: 2 min after the mile, 2 min after the 800, 90 sec after the 400, then easy jog back to the start between 200s.
• Objective: finish the mile under 5:15 and run the remaining repeats slightly faster, well beyond 10K race effort.

Workout example

1. Warm-up: 15 min easy jog plus a handful of strides.
2. Tempo: 8 min at 540-550 sec/mi (≈8:00-9:10 per mile).
3. Mile breakdown:
   • Hard mile (target under 5:15) then 2 min easy jog.
   • Hard 800 m then 2 min easy jog.
   • Hard 400 m then 90 sec easy jog.
   • 2 × hard 200 m, easy jog back after each.
4. Cool-down: 5-10 min easy jog.

Paces are in min/mile, distances in miles.

Closing note

Try this workout before your next 10K. Adjust speeds in the Pacing app to your fitness.

References

• RACE WEEK (Frampton 10K) | Road To SAUCONY LONDON 10K - Week 8 - YouTube (YouTube Video)