10k Race Week Sharpener

Workout - 10k Race Week Sharpener

• 10min @ 9'00''/mi
• 4 lots of:
  • 3min @ 5'32''/mi
  • 2min 30s rest
• 2 lots of:
  • 1min 30s @ 5'15''/mi
  • 1min rest
• 2 lots of:
  • 1min @ 5'20''/mi
  • 1min rest
• 10min @ 9'30''/mi

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Intro

Below is a breakdown of Race Ready - The Final Week | 10k Challenge from The FOD Runner, a solid guide to tapering. We’ve extracted the key ideas and a workout you can run today. The full video contains more guidance if you want to dig deeper.

Key Points

• A proper taper uses short, focused sessions to hold onto fitness without high volume.
• This workout follows the classic taper structure: 4-5 x 3-minute repeats at just-faster-than-tempo pace, followed by short “gear-shift” efforts (90-second and 60-second bursts).
• Three race-ready habits: reduce gluten intake and avoid high-fiber foods 48-72 hours before the race, and skip glute-specific strength work this week in favor of upper body, core, and light strides.

Workout Example

Warm‑up: 10‑15 min easy jog + dynamic drills

Main set (choose one):
  • 4 × 3 min @ slightly faster than tempo (≈5:30‑5:35 / mile) with 2‑3 min easy jog recovery
  • OR 5 × 3 min at the same intensity if you want a bit more volume

Gear‑shift finisher:
  • 90‑second interval @ hard effort (≈5:15 / mile) – 2 reps
  • 60‑second interval @ hard effort (≈5:20 / mile) – 2 reps
  • 60‑second easy jog between repeats

Cool‑down: 8‑10 min easy jog + stretch

Practical Tips

• Nutrition: Start dropping gluten on Thursday; swap it for gluten-free options. Cut high-fiber foods 48-72 hours before the race to keep digestion settled.
• Strength: Stay away from glute-focused work this week. Concentrate on upper body, shoulders, traps, lats, core, and light core drills. Let your glutes recover from any small issues.
• Race‑day prep: Stay well-hydrated, do a few short strides after your warm-up, and keep the whole session under 45 minutes to preserve freshness.

Closing Note Run this workout this week. Adjust the paces to fit your own fitness in the Pacing app. You’re set for this race—now go have fun! 🚀

References

• Race Ready - The Final Week | 10k Challenge - YouTube (YouTube Video)