10k Speed Sharpening

Workout - 10k Speed Sharpening

• 5min @ 10'00''/km
• 7 lots of:
  • 100m @ 5'00''/mi
  • 1min 30s rest
• 100m @ 5'00''/mi
• 5min @ 10'00''/km

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Intro

The Summer 10k Training Series - Week 5 video from The FOD Runner walks through a practical training approach. We’ve extracted the main ideas here so you can put the session to work immediately. The full video has additional context worth seeing.

Key Points

• Steady weekly volume: The runner maintained 5‑6 miles across the week despite a packed schedule, staying within his comfortable “50‑percent” threshold.
• Two signature workouts:
  1. Monday – a flexible session (specific details omitted, but completed with ease).
  2. Thursday – speed work: 8 × 100‑meter repeats with 1:30 seconds recovery between efforts, designed to keep the cardiovascular load elevated rather than allowing full rest.
• Recovery and conditioning: Tuesday and Wednesday featured easy paces, supplemented by strength work on Wednesday.
• Mindset during effort: The video emphasizes how mental strength matters during the 800‑m push—sometimes psychological fatigue arrives before physical exhaustion.
• Race targets: A 10 km race sits a few weeks away with a target time of ~37 minutes; a hill‑heavy “PV” course is planned later in the season.

Workout Example

Thursday Speed Workout (complete 8 repetitions):

• Complete 100 m at hard pace (roughly a 5‑second sprint per 100 m, or whatever feels “hard yet manageable”).
• Rest 1:30 seconds (enough break to catch breath but stay in the work zone).
• Perform 8 rounds.
• The short recovery interval is essential—it maintains your cardiovascular load.

Easy/Recovery Days (Tuesday & Wednesday):

• Jog for 1‑2 miles at a conversational pace.
• Add light strength or body-weight work during one of these sessions.

Closing Note

Test this week’s blend of easy running, focused speed work, and conditioning. Match the paces to your own training zones with the Pacing app. You’ll accumulate your mileage, build speed, and keep mentally sharp heading into that 10 k. Give it a shot this week. Your race-day self will appreciate it.

References

• Summer 10k Training Series - Week 5 | FOD Runner - YouTube (YouTube Video)