GETTING RACE READY | Road To SAUCONY LONDON 10K - Week 7

GETTING RACE READY | Road To SAUCONY LONDON 10K - Week 7 - welcome back to another video and today I am sharing with you week 7s summer speed training where I am getting race ready for the saucony london 10k. Things are ramping up now and the goal race is approaching fast so its time to get some race specific workouts under the belt, which is exactly what I did this week!
* EXTRA CHANNEL - ‪@fodrunnerextra‬
* Coaching - www.fodrunner.com/monthly-coa...
* FOD Runner MERCH - www.fodrunner.com/shop/
* You can support the channel by purchasing shoes via sportsshoes.com using the affiliate link below! Full disclosure, affiliate links earn me a small commission on each sale generated:
sportsshoes.prf.hn/l/Vx8qNpy
* 30% OFF HVMN - partners.ketone.com/FOD30
* Shop Puresport - links.puresport.co/fodrunner
* Use discount code FOD10 on Xmiles to get 10% off your order - xmiles.co.uk/FOD10
* GET 4% off a Noble Pro Treadmill using this link - www.noble-pro.com/ref/Andy+Ra...
* 10% Off Bodylite Gear - www.bodylitegear.com/fodrunner
* You can also DONATE to support the channel - www.paypal.com/cgi-bin/webscr...
Email Me - [e-mail]
Join The Strava Group - / strava
Follow Me On Strava - / strava
Follow Me On Instagram - / fodrunner
Follow Me On TikTok - / fodrunner
Follow My Facebook Page - / fodrunner
Follow Me On Facebook - / andrew.raynor.336
Follow Me on Twitter - / fodrunner
#5ktraining #10ktraining #fodrunner
00:00 - Intro
00:54 - Warm Up
01:28 - The Week So Far
02:22 - Todays Workout
04:32 - SOAR
05:07 - Workout Start
09:04 - Post Workout Thoughts
11:32 - Nearly Race Time
12:05 - Thank Yous
13:47 - Outro

[@mikehobbs624]

Absolutely flying Andy! Strong workout 💪 when you're in a session like that, do you almost dread the countdown of your watch before the next rep ! 😂

[@TheFODRunner]

Thanks buddy, yeah it definitely wasn’t fun!

[@garethevans2499]

All done without a carbon plate/rod in sight! Excellent work!

[@TheFODRunner]

Thanks buddy! That’s the goal with these sessions 👊

[@r_unner_G]

Great session Andy - tough one!!

[@TheFODRunner]

Thanks!

[@Manuel-901]

Fantastic workout, Andy....!!!! You are on fire!!!!. Here is my Like. A nice weekend for everyone.

[@TheFODRunner]

Have a great weekend!

[@timtrenholm3698]

Something else to consider in general overall running fitness is improving TTE (Time to Exhaustion). Basically, extending the time you can work at your CP/FTP/10k race pace. While the speed is great, if you can't fully utilize it for the amount of time you need to, you're not getting the most out of your speed.

[@TheFODRunner]

Yes, that extension is coming 👊 first 5 weeks of just pure speed focus… now I’m getting race specific… after the race on 14th July I’ll be extending it even more as there’s more 5/10ks coming

[@ozenfant_ozn]

damn you're fast!

[@TheFODRunner]

We keep working hard 👊

[@Mr80Miles]

Great effort! Well done. Tried the ketone iq, tastes absolutely rancid. I imagine what petrol must taste like!

[@TheFODRunner]

Not the best taste eh! But I find them very effective, how have you been finding them?

[@Mr80Miles]

@@TheFODRunneronly managed half of one as tasted so awful I can’t tell. Was thinking of diluting them and/or adding some sort of flavour so can try properly.

[@TheFODRunner]

@@Mr80Miles pinch your nose and neck it buddy 😉 you’ll soon get used to it haha

[@misterbelll]

Great job....Can you contact you local Council to get that grass cut...?? A danger to pedestrians wanting to cross & a trigger for hay fever & asthma....👍👍👍👍

[@TheFODRunner]

They really do need to cut it… I hop on and off the road regularly and it makes it very tricky to do so when it’s that long!!

[@michaelgriffiths305]

Good workout Andy. Given your aerobic conditioning over the years this is exactly the work required to take you to a new level (Sub 33) The ability to hurt yourself is key too which these sessions look like they are giving you opportunity to do come rain or shine. Is Your goal race a quick course? I’m not familiar with its topography. My guess is relatively flat but many corners? Sounds like you’ve a set up to get in and out of London with less faff now which may end up being a critical factor come performance time. Have you an eye on a HM? I know this push is rightly focused on Sun 33 but can’t help but watch and think Sub 73 is on too….

[@TheFODRunner]

Thanks buddy, I’m hoping so 👊 Yes relatively flat but indeed many corners from looking at last year, so I’ve got other races on the horizon to combat that, that are flat and fast with less corners 👊 Planning a HM in September

[@robbarnett524]

Those dino nuggets are working wonders 🦖

[@saintsaens21]

DOn't forget the mayochup...

[@robbarnett524]

@@saintsaens21 😂

[@TheFODRunner]

Absolutely mate, food of champions! You wait until you have kids…. That’s what your freezer will be full of 😂

[@lordjupu]

Great job Andy! That sub 3min/km or around 4.50/mile is well enough to hit that sub 16min/sub 33min 10k, hope the endurance is there when it matters. Do you coach yourself now or have someone backing up? Have you considered sessions like traditional 5-6x1k for 5k race spesific, or 10x1k for 10k, if not, ehy something else, pros/cons? :)

[@TheFODRunner]

Thanks! I’m coaching myself again at the moment 👌 Yes I have thought about those… at the moment just doing 5k race specific sessions rather than 10k, so I’m just working up to 3k at goal pace and then faster reps after that… so this week was 2k and faster… next week will be 3… the reason I’m doing 5k specific work is because I’ve never done it before, I’ve always done 10k and so I’m pushing more this time on those paces than I ever have done. I know that sounds ironic because my goal is a 10k, but as I’ve got more 5ks coming up, I’m just gradually going through the gears with it… so after saucony London 10K the sessions will become 10k specific like 5/6 x 1k before I switch into marathon mode. Hope that makes sense 👊

[@tombriggs-xn1vf]

Have you dropped the gym/strength work?

[@TheFODRunner]

No, still do them twice a week 👊

[@nicolacurtis6541]

Do you have more recovery between the sets of 600, 400, 200?

[@TheFODRunner]

No extra recovery on sets, just straight through 👊

[@nicolacurtis6541]

@@TheFODRunner thank you. Beastly sesh, well done x