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’s worth watching—we’ve extracted the taper workouts so you can put them into practice this week. Dive into the full video for complete context.

Key Points

• The taper week structure: volume decreases (50‑min easy runs, 45‑min easy, short shake‑out) while maintaining intensity and sharpness.
• Working around your schedule: circumstances like work, life obligations, and illness might require shifting your sessions; the coach walks through moving a 5×3‑min interval session to an earlier evening slot.
• Using heart rate: aim to stay in the easy zone (around 130 bpm) during recovery runs; lean on perceived effort rather than hitting exact splits for the short intervals.
• Your 10K target: shoot for ~5:18‑5:19 min/mi (≈3:18 min/km), with a buffer of sub‑33:30 if conditions become hot.
• Making it work in practice: add several strides after your easy runs, pay attention to humidity and temperature, and trim sessions if the weather feels challenging.

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—the focus is staying sharp without pushing too hard.

Easy Runs (throughout the week)

• Monday: 50 min easy (aim for ~6:30‑7:00 min/km, HR ≈ 130 bpm)
• Thursday: 50 min relaxed steady pace (roughly 7 min/km, keep it easy)
• Friday: 45 min easy + 4‑6 strides (20‑30 sec each)
• Saturday (night before): 20 min easy + strides

Closing Note

Give this taper plan a shot—replace your long run with a controlled interval block, keep everything else easy, and round out with a short spin and strides. Calibrate the paces to match your thresholds in the Pacing app and head to race day refreshed and prepared. Best of luck with the London 10K!

References

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