Race-Pace Stamina Test

Workout - Race-Pace Stamina Test

• 10min @ 8'30''/mi
• 2 lots of:
  • 10min @ 5'48''/mi
  • 5min rest
• 10min @ 8'30''/mi

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Find below a summary of Tuesday Workout - 2 x 10 Minutes from The FOD Runner—a worthwhile watch. This breakdown will guide you through the session today. The full video offers additional context.

Key Points:

• This session tests how switching to a gluten‑free, dairy‑free diet affects your running comfort, especially at race pace.
• Two 10‑minute blocks separated by a 5‑minute recovery jog or walk add up to 20 minutes of work.
• Aim to stay steady through hills at a pace slightly faster than your 10K race speed (roughly 5:40–5:56 per mile on flat sections).
• Pay attention to your gut response and wind conditions—both help assess your readiness for race day.

Workout Example:

1. Warm‑up – 5–10 minutes of easy running on trails, including a few short hills.
2. First 10‑minute block:
   • Begin around 5:56 per mile for the first mile (downhill section).
   • Run ~5:41 per mile for the remaining 9 minutes (mixed terrain).
3. Recovery – 5 minutes easy, either jogging or walking with steady breathing.
4. Second 10‑minute block (repeat the first effort):
   • Expect a brief uphill portion (~6:02 per mile) then level ground around 5:43 per mile.
5. Cool‑down – 5–10 minutes at an easy pace, noting any side stitches or digestive issues.

Closing Note: Try this 2 × 10‑minute workout today, adjusting paces to match your current training data in the Pacing app. When you’re running strong and your stomach cooperates, you’ll feel ready for race weekend—get out there and hit those trails!

References

• Tuesday Workout - 2 x 10 Minutes | FOD Runner - YouTube (YouTube Video)