Race Week Sharpening

Workout - Race Week Sharpening

• 12min @ 5'30''/km
• 10 lots of:
  • 1min 15s @ 3'07''/km
  • 2min rest
• 3min @ 5'30''/km
• 4 lots of:
  • 30s @ 2'50''/km
  • 1min rest
• 4 lots of:
  • 20s @ 2'45''/km
  • 45s rest
• 10min @ 5'30''/km

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Intro

This breakdown covers Full Week Of Training For A 32 Minute 10k - Week Four (Race Week) as shared by The FOD Runner. It’s well worth watching — we’ll walk you through the key sessions so you can build them into your training today. This particular week serves as a taper phase leading into a race, though the core ideas work across different training cycles. For broader context on 10K preparation, our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance digs deeper. Make sure you check out the full video to hear directly from the runner.

Key Points

• Week four is a taper with lower overall volume to allow recovery before the next phase.
• Monday: 30‑minute easy run + 5 × 30‑second strides to maintain turnover and leg snap.
• Thursday: The main session – 10‑minute tempo to start, followed by 10 × 75‑second intervals (2‑minute rest between) plus 4 × 30‑second strides and 4 × 20‑second strides to finish. Working these shorter, quicker pickups while fatigued builds speed at the upper end, something that carries over strongly to the 5K distance. Want to explore 5K-specific work? Our Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time guide has dedicated tactics.
• Friday: 50‑minute easy run keeping intensity down (around 130 bpm, roughly 6:40‑6:50 min/mi) as you bounce back from the race.
• Saturday: 80‑minute steady long run finishing with 4 × 20‑second strides, staying in the lower aerobic zone (approximately 6:30‑6:40 min/mi).
• Smart move: Keep the recovery jog between repetitions slow and controlled (9‑12 seconds of easy running before each effort).

Workout Example (Thursday)

1. Warm‑up: 10‑minute easy tempo (slightly faster than your typical easy pace).
2. Main set:
   • 10 × 75‑second intervals at a strong but sustainable pace (aiming for ~5‑6 seconds per 100 m quicker than race pace). This is where you do the hard work. To understand the mechanics behind such workouts, check out our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them resource.
   • 2‑minute easy jog between each repetition.
3. Turnover work: Follow the intervals with 4 × 30‑second strides (short, snappy bursts) with 60 seconds of easy jogging between each one.
4. Finish: 4 × 20‑second strides at the tail end, practicing speed while fatigued.
5. Cool‑down: easy jog back.

Closing Note

Try this taper schedule, adjusting your paces to your own training zones through the Pacing app. Race well, recover smart, and look forward to ramping back up training in the weeks ahead! 🚀

References

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