FOD Runner's Big Race Pace Session

Workout - FOD Runner's Big Race Pace Session

• 12min @ 6'30''/km
• 3 lots of:
  • 6min @ 5'30''/km
  • 2min rest
  • 3min @ 4'45''/km
  • 1min 30s rest
  • 2min @ 4'45''/km
  • 1min 30s rest
  • 1min @ 4'45''/km
  • 1min rest
• 12min @ 6'30''/km

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Intro: Here’s a breakdown of Full Week Of Training For A 32 Minute 10k – Week Six from The FOD Runner—a solid video worth your time. We’ve pulled the key workouts so you can get straight into training. Head to the full video for the complete coaching breakdown.

Key Points:

• The week front-loads effort with a demanding Tuesday workout designed to set you up for a Monday race, followed by lighter speed work on Friday and an easy Sunday outing.
• Each session splits into three components: an easy warm-up stretch, a core block (mixing 10K-pace and 5K-pace work), and a short finisher to build top-end sharpness.
• All paces are expressed as effort levels (10K effort, 5K effort), letting you plug your own numbers into the Pacing app.
• On the execution side: stay controlled during the tempo portions, keep your leg-spin repeats short (45 s/30 s rhythm), and add brief strides (20 s) after easier runs to keep your legs primed.

Workout Example: Monday – Easy Run

• 1 hour at an easy, comfortable pace (no target speed needed).

Tuesday – Big Session (front‑load before race)

1. Tempo warm‑up – Easy jog, optionally ramping to 10K effort for a few minutes to activate the legs.
2. Main set (18 min block, done 3×):
   • 6 min at roughly 10K pace, 2 min rest
   • 3 min at 5K pace, 90 s rest
   • 2 min at 5K pace, 90 s rest
   • 1 min at 5K pace, 1 min rest (Run through the 6‑3‑2‑1 pattern three times total.)
3. Anaerobic finisher – 4 × (25 s effort / 30 s rest / 30 s effort / 30 s rest).

Friday – Shorter Speed Session

• 4 × (3.5 min at 5K pace, 45 s rest, 30 s faster push, 2 min rest) – complete 4 cycles.
• Wrap up with leg-spins: 45 s / 30 s repeats (4–5 rounds) to sharpen your legs.

Sunday – Recovery

• 30 min easy building gradually toward steady rhythm.
• Close with 6 × 20‑second strides to activate your legs before race week.

Closing Note: Work through these sessions and dial in your paces using the Pacing app to match your 10K and 5K targets. You’ll cross the finish line of this week feeling fresh and ready for your upcoming race—make it count! 🚀

References

• Full Week Of Training For A 32 Minute 10k - Week Six - YouTube (YouTube Video)