Race-Pace Stamina Test

Workout - Race-Pace Stamina Test

• 10min @ 8'30''/mi
• 2 lots of:
  • 10min @ 5'48''/mi
  • 5min rest
• 10min @ 8'30''/mi

Ready to start training?

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

Try in App Now

workout/racepace-stamina-test-e2dece25

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

A summary of Tuesday Workout - 2 x 10 Minutes from The FOD Runner. This breakdown will get you through the session today. The full video has more context.

Key points:

• This session tests how a gluten-free, dairy-free diet affects running comfort, especially at race pace.
• Two 10-minute blocks with a 5-minute recovery jog or walk between them, totaling 20 minutes of work.
• Stay steady through hills at a pace slightly faster than 10K race speed (roughly 5:40-5:56 per mile on flat sections).
• Watch your gut response and the wind. Both help gauge your readiness for race day.

Workout example:

1. Warm-up: 5-10 minutes easy running on trails with a few short hills.
2. First 10-minute block:
   • Around 5:56 per mile for the first mile (downhill section).
   • About 5:41 per mile for the remaining 9 minutes (mixed terrain).
3. Recovery: 5 minutes easy, either jogging or walking with steady breathing.
4. Second 10-minute block (repeat the first effort):
   • Brief uphill portion (about 6:02 per mile), then level ground around 5:43 per mile.
5. Cool-down: 5-10 minutes easy, noting any side stitches or digestive issues.

Closing note: Try this 2 x 10-minute workout today, adjusting paces in the Pacing app. If you’re running strong and your stomach cooperates, you’re set for race weekend.

References

• Tuesday Workout - 2 x 10 Minutes | FOD Runner - YouTube (YouTube Video)