10k Resilience Builder

Workout - 10k Resilience Builder

• 10min @ 5'30''/km
• 5 lots of:
  • 100m @ 3'30''/km
• 25 lots of:
  • 1min @ 4'00''/km
  • 30s @ 5'30''/km
• 5min @ 5'30''/km

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Intro: Here’s a breakdown of AM I In PB Shape For CARDIFF BAY 10k 2022? FINAL WORKOUT In The Nike STREAKFLY from The FOD Runner. The video delivers solid training content, and we’ve mapped out the key workout below so you can test it. Watch the full video for Andy’s complete race-day strategy and additional context.

Key Points:

• This is a threshold (lactate-sweet spot) workout: effort stays right below race pace—hard but controlled, not a full sprint.
• The structure: 25 × 1-minute efforts at threshold pace, each followed by 30 seconds of easy jogging.
• The purpose is to simulate race-day surges while teaching your body to hold a sustained, hard effort without piling on fatigue.
• Drills and strides warm up the system before the main block; the 30-second recovery windows (active, not static) preserve your capacity to maintain pace throughout.
• After the workout, Andy covers race-day tactics—the flat, fast 10k course, expected heat and wind, and post-workout recovery including a rest day, easy run, and sports massage to keep legs loose.

Workout Example:

Warm‑up: 10‑15 min easy + 4‑6 × 100 m strides
Main set: 25 × {
   1 min @ threshold pace (≈ 5:25–5:30 per mile if your 10k goal is ~34 min)
   30 s easy jog recovery
}
Cool‑down: 5‑10 min easy

Scale your threshold pace based on recent race times, or use the Pacing app to lock in your exact per-mile split.

Closing Note: Run this session once this week and adjust the paces to match your current fitness. The Pacing app makes it simple to dial in your splits so you hit your exact target on race day. Watch the full video for Andy’s race strategy breakdown and additional coaching guidance.

References

• AM I In PB Shape For CARDIFF BAY 10k 2022? FINAL WORKOUT In The Nike STREAKFLY | FOD Runner - YouTube (YouTube Video)