10K Race Week Sharpener

Workout - 10K Race Week Sharpener

• 10min @ 10'00''/mi
• 0.0mi @ 8'00''/mi
• 2min rest
• 0.0mi @ 5'10''/mi
• 2min rest
• 800m @ 5'05''/mi
• 2min rest
• 400m @ 4'42''/mi
• 2min rest
• 2 lots of:
  • 200m @ 4'30''/mi
  • 1min 30s rest
• 10min @ 10'00''/mi

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Intro: The FOD Runner’s RACE WEEK | Road To SAUCONY LONDON 10K - Week 2 covers intelligent pacing for the final days before a 10K. We’ve extracted the essentials below so you can run this workout today. Check the full video for additional context.

Key Points:

• Speed work doesn’t disappear during race week; a focused, brief session keeps your legs sharp heading into the 10K.
• This plan places a “double threshold” effort early, then follows with a shorter speed session on Thursday.
• Mental visualization and “manifesting” specific pace targets fuel your motivation; a short, targeted workout preserves energy better than a full 12-minute effort before race day.
• Each session can include an optional Ketone IQ shot beforehand.
• The warm-up: 15 minutes easy jog, plus drills and strides.

Workout Example:

1. Warm-up: 15 minutes easy jog + drills and strides.
2. Tempo mile: 1 mile at easy-tempo pace, around 8 min/mile (5 min 30 s per km for metric).
3. Rest: 2-minute easy jog.
4. Speed set (≈9½ min total work):
   • 1 mile hard – aim for 5:05–5:15 per mile.
   • 800 m hard – target 68–72 seconds.
   • 400 m hard – target 68–72 seconds.
   • 2 × 200 m hard – each 31–33 seconds.
5. Cool-down: easy jog and stretching.

Practical Tips:

• Limit total hard running to under 10 minutes; this approach keeps you fresh for the weekend race.
• Use “manifesting” by picking realistic pace ranges for each interval; adjust based on your current fitness level.
• No ketones? Stick with standard hydration and fueling.
• After the session, cool down for a few minutes and take note of how each effort felt; this feedback informs your race-day strategy.

Closing Note: Run this speed session this week, adjust the paces to match your training zones in the Pacing app, and approach your 10K with confidence. Good luck out there—execute the race you’ve trained for! 🚀

References

• RACE WEEK | Road To SAUCONY LONDON 10K - Week 2 - YouTube (YouTube Video)