10K Race Week Sharpener

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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Intro

Here’s what THE FINALE (Full Week Of Training) | Road To SAUCONY LONDON 10K - Week 10 from The FOD Runner covers. The video is worth watching. The taper workouts are below so you can use them this week. Watch the full video for the context.

Key points

• Taper week structure: volume drops (50-min easy runs, 45-min easy, short shake-out) while intensity and sharpness stay.
• Working around your schedule: work, life, and illness might force shifting sessions. The coach walks through moving a 5 x 3-min interval session to an earlier evening slot.
• Heart rate: stay in the easy zone (around 130 bpm) on recovery runs. Use perceived effort rather than exact splits for the short intervals.
• 10K target: aim for around 5:18-5:19 min/mi (3:18 min/km), with a buffer of sub-33:30 if conditions are hot.
• Make it work: add strides after easy runs, watch humidity and temperature, trim sessions if the weather is rough.

Workout example

Evening interval session (rescheduled 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 humidity climbs or fatigue creeps in, dial back the intervals or extend recovery. Stay sharp without pushing too hard.

Easy runs through the week:

• Monday: 50 min easy (around 6:30-7:00 min/km, HR around 130 bpm).
• Thursday: 50 min relaxed steady pace (roughly 7 min/km, keep it easy).
• Friday: 45 min easy plus 4-6 strides (20-30 sec each).
• Saturday (night before): 20 min easy plus strides.

Closing note

Try this taper plan. Replace your long run with a controlled interval block, keep everything else easy, and finish with a short spin and strides. Calibrate the paces to your thresholds in the Pacing app.

References

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