10k VO2 Max Sharpener
Workout - 10k VO2 Max Sharpener
- 15min @ 6'30''/km
- 5min @ 3'00''/km
- 1.0km @ 3'12''/km
- 1min 30s rest
- 400m @ 5'00''/km
- 1min rest
- 400m @ 5'00''/km
- 1min rest
- 400m @ 5'00''/km
- 1min rest
- 200m @ 5'00''/km
- 1min rest
- 200m @ 5'00''/km
- 1min rest
- 3min rest
- 1.0km @ 3'12''/km
- 1min 30s rest
- 400m @ 5'00''/km
- 1min rest
- 400m @ 5'00''/km
- 1min rest
- 400m @ 5'00''/km
- 1min rest
- 200m @ 5'00''/km
- 1min rest
- 200m @ 5'00''/km
- 1min rest
- 3min rest
- 12min @ 6'30''/km
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Quick Summary
This is a breakdown of “FASTEST WORKOUT OF THE BLOCK | Road To SAUCONY LONDON 10K - Week 6” from The FOD Runner—a solid watch you can adapt for your own training. Here’s everything you need to run this session yourself.
Key Points
- Training focus: A V2-max session to sharpen your race-pace speed heading into the London 10K.
- Weekly context: Monday’s 60-minute easy run, Tuesday’s double threshold day (5 × 2 km at ~5:50 / km), Wednesday rest, and Thursday’s 50-minute easy run with strides.
- Workout philosophy: Keep threshold efforts measured, resist the urge to push too hard, use strides the day before tough training to wake up the legs, and maintain short recovery jogs (30–45 s) to preserve the session’s intensity.
Workout Example (Week 6)
Two rounds of this sequence, with 60 s rest between intervals and 90 s rest after each 1 km rep:
- 1 km at your target race pace (≈ 3:12 / km, roughly 5:00–5:15 / mi).
- 3 × 400 m at the same pace (or slightly faster).
- 2 × 200 m at the same pace.
Work through the entire set twice (1 km → 3 × 400 m → 2 × 200 m → rest → repeat).
Pace target: 3:10–3:14 min per km (≈ 5:00–5:15 min per mile). Use the Pacing app to set the right pace based on your current fitness level.
Practical Tips
- Warm‑up: Easy 15-minute jog plus a few strides before you begin.
- Recovery: Keep your jogging intervals short—aim for under 45 seconds—to keep your heart rate elevated.
- Mind the wind: This workout was completed on a windy, industrial site, so dial back your effort if you hit similar conditions.
- Avoid over‑pushing: Tuesday’s double-threshold work highlighted why staying controlled matters; the same lesson holds for this V2-max session.
- Post‑workout: Finish with easy jogging and stretching.
Closing Note
Give this fast, top-end workout a shot this week. Fine-tune the paces in the Pacing app to fit your training right now and see how your pace improves. Run well! 🎉