10k Taper Sharpener

Workout - 10k Taper Sharpener

• 10min @ 6'30''/km
• 9 lots of:
  • 2min @ 5'30''/km
  • 30s @ 4'30''/km
• 4 lots of:
  • 50m @ 4'10''/km
• 5min @ 7'00''/km

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Based on The FOD Runner’s video SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 7 - TAPER Week For Gloucester 10k, here’s a breakdown you can use to run this workout today. Watch the full video for context.

Key points

• Tapering for the 10K: week 7 cuts training volume to keep the legs fresh before Gloucester. For a deeper dive into 10K prep, see our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Main workout: Tuesday’s interval session keeps the legs sharp without piling on fatigue. Our breakdown of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explains the reasoning.
• Workout details: 9 × 2-minute intervals at ~5:20-5:30/mile, then 9 × 30-second faster intervals (~5:00/mile) and 4 × 50-meter strides. These repeats build top-end speed, more in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Supporting runs: Thursday is 35 minutes at moderate easy pace with 5 × 200 m strides. Friday is a 30-minute easy run to keep intensity down.
• Practical tip: avoid heavy football or other high-intensity activity in the week before the race. Stick with easy runs and short strides.

Taper week workout example (Tuesday)

1. Warm-up: 10-15 minutes easy.
2. Main set: 9 reps of:
   • 2 minutes at ~5:20/mile (strong but controlled)
   • 30 seconds at ~5:00/mile (fast and sharp)
3. Strides: 4 × 50 m (focus on form, not max effort).
4. Cool-down: 10 minutes easy.

Closing note

Try this taper session, using the Pacing app to match your current fitness. Cross the Gloucester 10K start line rested and ready.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 7 - TAPER Week For Gloucester 10k | FOD Runner - YouTube (YouTube Video)