Battle 10K

LOAD: 40

10 Mins WU @ Easy Pace (RPE: 2)

10Km @ 10k Pace (RPE: 5-9)

10 Mins CD @ Easy Pace (RPE: 3)

There are 3 sections to this race. Kms 1-3 mainly downhill and flat. You’ll be under goal pace but be sure not to go too fast, you’ll need to conserve energy for the hills between 4-6km. This is when you’ll be working really hard, but dig deep, once you reach the main road it gets easier and you’ll get a 2nd wind.

The final stretch is flat, but still a grind. The finish down the high street is the best part so try and save some energy for a strong finish.

There’s quite a few of you all running at a similar pace at the moment. Yourself, Esmee and Kelly. Perhaps it would be good to support each other through the first 4 miles and then kick on if anyone feels stronger.

Coach Simon

FEEDBACK

6 ENJOYMENT

RPE

PACE

Wow, that was tough out there today 🥵 Didn’t quite hit the target time but still happy with my time in that heat! The middle section was brutal but Esmee kept me going 😊

Klare Beecroft

As I mentioned on WhatsApp, that sort of heat can slow us down 20-30 seconds per mile. If “Inside Out” is in fact true to life then those little people in our brains will have been questioning our sanity and going into meltdown themselves. I’ve said it to a few of the team, these sort of races act as great training. Imagine if I’d set a 10k hilly tempo on a hot day like this. None of use would have run the times we did, and probably stopped halfway for an ice cream. Well done Klare. Another good race ticked off.