10K Speed Kickstarter

Workout - 10K Speed Kickstarter

• 10min @ 9'00''/mi
• 8min @ 7'30''/mi
• 2min rest
• 4 lots of:
  • 1min 30s @ 6'30''/mi
  • 1min 30s rest
• 4 lots of:
  • 1min @ 6'30''/mi
  • 1min rest
• 4 lots of:
  • 30s @ 5'30''/mi
  • 30s rest
• 10min @ 9'00''/mi

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Intro: Here’s a breakdown of A FAST START | Road To SAUCONY LONDON 10K – Week 1 from The FOD Runner. It’s well worth watching in full, but we’ll cover the main workout so you can get started today.

Key Points

• This session builds on a double-threshold foundation, layering in a relaxed tempo followed by intervals that push well past 10K race pace.
• The workout skips prescribed speeds altogether; the tempo runs at a conversational “easy-hard” intensity while the intervals demand effort significantly harder than race pace.
• Training focus: run the tempo without overthinking pace (just steady), maintain cadence near 162 spm, and use short, maximal repeats to improve VO₂ max and leg turnover.

Workout Example (follow the structure below, then adjust effort using your own threshold in the Pacing app):

1. 15‑minute warm‑up – easy jog with a few strides mixed in.
2. 8‑minute relaxed tempo – hold a comfortable, steady effort; don’t chase any number on your watch.
3. Transition – 2‑minute light jog to reach the flat “linear park” section.
4. Intervals – 12 minutes total:
   • 4 × 90‑second hard efforts (around 90% max) separated by 90‑second easy jogs.
   • 4 × 60‑second pushes followed by 60‑second jog recovery.
   • 4 × 30‑second all‑out surges with 30‑second jog rest.
5. Cool‑down – 5‑minute easy jog home.

Practical Tips

• Target a cadence near 160 spm; if your turnover drops, throw in some quick drills before you start.
• Save the linear park’s straightest section for your fastest reps; use the industrial parts for tempo and recovery jogging.
• Scale the intervals and rest periods to your fitness level—if 90 seconds feels out of reach, drop to 60 and keep recovery equal.

Closing Note: Test this session out and feel free to adjust interval durations and recovery in the Pacing app to match your current ability and race goals. You’ll build the speed and confidence needed for your upcoming 10K races.

References

• A FAST START | Road To SAUCONY LONDON 10K - Week 1 - YouTube (YouTube Video)