SLOWER THAN Last YEAR?! | Road To SAUCONY LONDON 10K - Week 3 - The FOD Runner

Intro: This is a quick summary of SLOWER THAN LAST YEAR?! | Road To SAUCONY LONDON 10K – Week 3 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:

• Week 3 shifts to a more relaxed, trail‑based speed session after a race‑heavy weekend.
• The runner skips “double threshold” work to protect recovery and compares today’s reps to the same week last year.
• Main focus: a mixed‑length interval set (6 min, 2½ min, 1 min) with careful recovery, aiming for consistent effort rather than raw speed.
• Practical tip: keep recoveries steady (≈ 6‑7 seconds) and avoid downhill “cheating” on short reps.

Workout Example:

1. Warm‑up: 15 min easy jog.
2. Main set (run on flat trail, out‑and‑back to avoid downhill):
   • 6 min at ~5:38 / mile pace (≈ 8 min km).
   • 2 ½ min at ~5:20 / mile pace, recover 6‑7 sec.
   • 1 min at ~5:10 / mile pace, recover 6‑7 sec.
   • Repeat the 2 ½ min & 1 min intervals twice (total 3 short reps).
   • Finish with another 6 min at the same pace as the first effort.
3. Cool‑down: 10‑15 min easy jog back home. All paces are shown as minutes per mile; convert to minutes per km by multiplying by 0.621 (e.g., 5:38 / mile ≈ 3:32 / km). Adjust the effort to match your own fitness using the Pacing app.

Closing Note: Try this interval session today, tweaking the paces to suit your current fitness. Feel free to customize the lengths in the Pacing app and track how you stack up against your own past performances. Keep running happy, and don’t forget to watch the full video for Andrew’s deeper insights and race recaps!

References

• SLOWER THAN LAST YEAR?! | Road To SAUCONY LONDON 10K - Week 3 - YouTube (YouTube Video)

Workout - FOD Runner's Summer Speed Test

• 15min @ 8'00''/mi
• 6min @ 5'38''/mi
• 2min rest
• 3 lots of:
  • 2min 30s @ 5'20''/mi
  • 1min 30s rest
  • 1min @ 5'10''/mi
  • 2min rest
• 6min @ 5'38''/mi
• 12min @ 9'00''/mi

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