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10K Race

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2km WU @ Easy Pace (RPE: 2)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Pacing is everything when it comes to a 10k race. The first half of the race should feel controlled and then you’ll really have to dig deep as the RPE rises. Try and maintain consistent splits throughout. If the route is undulating be sure to do your homework so you know when the hills are coming and how long they will last.

No pressure here given how early it is in the plan, just try and keep the pace consistent and dig deep when it gets tough. A good benchmark of where the fitness is at going forward. I hope you have a great race and enjoy yourself.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

5

RPE

PACE

I think I struggled with this one mentally. I walked up a hill early on then quickly decided I couldn’t get the pace back and did a run walk for the rest. Disappointed with my time but then it’s my own fault for not pushing myself. Definitely can do better. Did enjoy it overall doing a steady run walk around a lovely route.
Sarah Taylor
I think the fact this came so early in the training plan that it was always going to be hard to push yourself and chase a time. So don’t be hard on yourself in that sense. Looking at your splits you did go off quick, but that’s something we can definitely work on and trust me when I say this, you weren’t the only one to make that mistake this weekend 🙄 As you get more used to the effort sessions, you’ll become more comfortable with that feeling of working hard during runs and ultimately long term that will lead to better race results, but as with anything, it takes practice. Well done Sarah and glad you enjoyed the race.
simon-linklater

Coach Simon