10k Taper Sharpener

Workout - 10k Taper Sharpener

• 10min @ 6'30''/km
• 9 lots of:
  • 2min @ 5'30''/km
  • 30s @ 4'30''/km
• 4 lots of:
  • 50m @ 4'10''/km
• 5min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/10k-taper-sharpener-ffaffb90

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Based on The FOD Runner’s video “SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 7 - TAPER Week For Gloucester 10k,” here’s a breakdown you can use to run this workout today. Watch the full video for additional context.

Key Points

• Tapering for the 10K: Week 7 reduces training volume to keep your legs fresh before the Gloucester 10K. If you want a deeper dive into 10K preparation, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• The Main Workout: Tuesday’s interval session is designed to maintain leg sharpness without piling on fatigue. Our breakdown of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explains the reasoning behind this approach.
• Workout Details: The session involves 9 × 2‑minute intervals at ~5:20 – 5:30 / mile, followed by 9 × 30‑second faster intervals (~5:00 / mile) and 4 × 50‑meter strides. These repeats build top-end speed—explore more in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Supporting Runs: The week’s other sessions support recovery. Thursday calls for 35 minutes at moderate easy pace with 5 × 200 m strides; Friday is a 30-minute easy run to keep intensity down.
• Practical Tip: Steer clear of heavy football or other high‑intensity activities in the week leading up to your race. Stick with easy runs and short strides to preserve energy.

Taper Week Workout Example (Tuesday)

Here’s how to structure the main Tuesday session:

1. Warm‑up: 10–15 minutes of easy running.
2. Main Set: Perform 9 repetitions of:
   • 2 minutes at ~5:20 / mile (strong but controlled)
   • 30 seconds at ~5:00 / mile (fast and sharp)
3. Strides: Complete 4 × 50 m strides (concentrate on form, not maximum effort).
4. Cool‑down: 10 minutes of easy running.

Closing Note

Take this taper session out for a spin, using the Pacing app to match your current fitness level. You want to cross the Gloucester 10K starting line feeling rested and ready to race. Enjoy the process, honor what you’ve trained for, and run strong.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 7 - TAPER Week For Gloucester 10k | FOD Runner - YouTube (YouTube Video)