THE FINALE (Full Week Of Training) | Road To SAUCONY LONDON 10K - Week 10 - The FOD Runner

Intro

This is a quick summary of THE FINALE (Full Week Of Training) | Road To SAUCONY LONDON 10K - Week 10 from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the taper workouts today. Be sure to check out the full video for all the details.

Key Points

• Taper week: volume drops (50‑min easy runs, 45‑min easy, short shake‑out) but intensity stays sharp.
• Flexible scheduling: life, work, and illness may force you to move sessions; the coach shows how to shift a 5×3‑min interval workout to an earlier evening.
• Heart‑rate guidance: stay in the easy zone (HR ≈ 130 bpm) for recovery runs; use effort rather than exact pace for the short intervals.
• Race‑pace goal: aim for ~5:18‑5:19 min/mi (≈3:18 min/km) for the 10K, with a realistic target of sub‑33:30 min/km if it’s hot.
• Practical tips: include a few strides after easy runs, listen to humidity/heat, and keep the session short if conditions are tough.

Workout Example

Evening Interval Session (moved from Wednesday to Tuesday night)

Warm‑up: easy jog 10‑15 min
5 × 3 min @ ~10K effort (≈5:18 min/mi) 
   • 1 min easy jog recovery between reps
Cool‑down: easy jog 5‑10 min
Total work: 15 min of hard effort

*If the weather is humid or you feel overly fatigued, shorten the intervals or add a little more recovery – the goal is to keep the effort sharp without over‑reaching.

Daily Easy Runs (throughout the week)

• Monday: 50 min easy (pace ~6:30‑7:00 min/km, HR ≈ 130 bpm)
• Thursday: 50 min relaxed steady run (around 7 min/km, still easy zone)
• Friday: 45 min easy + 4‑6 strides (20‑30 sec each)
• Saturday (race‑day eve): 20 min easy + strides

Closing Note

Give the taper plan a try—swap your long run for a short, controlled interval day, keep the rest of the week easy, and finish with a quick shake‑out and some strides. Adjust the paces to match your own thresholds in the Pacing app and arrive at race day feeling fresh and ready. Good luck, and enjoy the London 10K!

References

• THE FINALE (Full Week Of Training) | Road To SAUCONY LONDON 10K - Week 10 - YouTube (YouTube Video)

Workout - 10K Race Week Sharpener

• 12min @ 6'45''/km
• 5 lots of:
  • 3min @ 4'30''/km
  • 1min rest
• 7min @ 7'15''/km

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