10K Race Week Sharpener
Workout - 10K Race Week Sharpener
- 15min @ 10'30''/mi
- 8min @ 9'00''/mi
- 0.0mi @ 8'00''/mi
- 2min rest
- 800m @ 6'00''/km
- 2min rest
- 400m @ 5'00''/km
- 1min 30s rest
- 2 lots of:
- 200m @ 3'30''/km
- 1min rest
- 10min @ 10'30''/mi
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Intro
We’ve pulled together what you need to know from RACE WEEK (Frampton 10K) | Road To SAUCONY LONDON 10K – Week 8, presented by The FOD Runner. This one’s worth watching—we’ll walk through a session you can try out immediately. For everything the creator shares, make sure to view the full video.
Key Points
- Race‑week taper: a lighter training block with one sharp speed workout to get your legs feeling fast before race day.
- 8‑minute tempo at ~540‑550 sec/mi (≈8:00 – 9:10 min per mile) to build momentum without asking too much of your body.
- Mile‑breakdown intervals that ask more of you than 10K race pace: one hard mile, followed by an 800 m hard, a 400 m hard, and two 200 m repeats. Each one followed by an easy recovery jog.
- Recovery jogs: 2 min easy after the mile, 2 min easy after the 800, 90 sec easy after the 400, then easy jogging back to the start between the 200s.
- Objective: finish the mile in under 5:15 (≈5 min 15 sec) and run the remaining repeats slightly faster, pushing you well beyond typical 10K race effort.
Workout Example
- Warm‑up – 15 min easy jog plus a handful of strides.
- Tempo – 8 min at 540‑550 sec/mi (≈8:00 – 9:10 min per mile).
- Mile Breakdown:
- Hard mile (target <5:15 mi) → 2 min easy jog.
- Hard 800 m → 2 min easy jog.
- Hard 400 m → 90 sec easy jog.
- Hard 200 m ×2 → easy jog back to start after each.
- Cool‑down – 5‑10 min easy jog.
All paces are given in minutes per mile; distances are in miles.
Closing Note
Test this workout before your next 10K—you can always dial the speeds up or down in the Pacing app to fit your specific fitness level. It’s an effective session for arriving at race morning feeling confident and primed. Get out there and run it, and grab the full video if you want to catch what the host has to say about racing strategy and final prep!