Race-Week Sharpening Session

Workout - Race-Week Sharpening Session

• 5min @ 7'00''/km
• 4 lots of:
  • 3min @ 5'37''/km
  • 2min rest
• 1.6km @ 6'18''/km
• 5min @ 7'30''/km

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Intro

How you train in the week leading up to race day determines whether you arrive at the start line feeling strong or burnt out. A smart taper means you’ll be rested and ready; poor race-week planning drains your legs before the gun even goes off. We’ll walk you through a straightforward race-week template from The FOD Runner that you can adapt to your own training. His full video has more context if you want the complete breakdown.

Key Points

• Race-week structure: Tapering means cutting back on volume. Skip Monday entirely, run Tuesday and Thursday (then race day), and you’ll get two consecutive rest days before the start.
• Mini sharpening session: Tuesday features a quick interval block: 4 × 3 min at about 5:30‑5:45 min/km, separated by 2 min float (easy jog, not a complete break). The work keeps your heart rate elevated and your legs responsive while avoiding the damage that heavy training does. Interested in interval methodology? Check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Easy run: Thursday calls for a laid-back 6–8 mi (≈9–13 km) jog to loosen up and calm the pre-race jitters.
• Cross-training: Add light gym or bodyweight drills on Monday and Thursday mornings alongside your runs—keep it easy, no maximal strength work, just movement prep.
• Recovery basics: Aim for 7–8 hours of sleep nightly. Skip heavy, greasy meals and restaurant food; eat well, with extra attention to nutrition the final two days before race day.

Workout Example

Tuesday (Race-week) – 8 mi total

1. Begin with an easy warm-up jog of 1 mi / 1.5 km.
2. 4 × 3 min at roughly 5:30‑5:45 min/km, with 2 min “float” (an easy jog between efforts—no full rest). This is a potent sharpener, and for shorter distances, our breakdown of Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time offers other effective structures.
3. Close out the workout with easy jogging for the remaining distance.
4. Finish with 1 mi (≈1.6 km) at half-marathon pace, around 6:18 min/km, to get a feel for race-pace running. Running at your goal pace before race day builds confidence and trains your legs to recognize the effort, a technique that works for half-marathons as well as Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Thursday – 6–8 mi easy

• Hold a steady, talk-friendly pace throughout—no intervals. This keeps you fresh and mentally ready for the weekend.

Closing Note

Try this approach, adjusting the paces to suit your fitness in the Pacing app. You’ll show up at the start line feeling rested, fast, and prepared. Good luck out there.

References

• How I Prepare The Week Before A Race | FOD Runner - YouTube (YouTube Video)