Loading...

10K Race

LOAD: 41

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.

The Great North 10K 

Give this a good effort and hopefully it will result in a strong performance. But it’s important to always remember what the main goal is. The marathon. 10ks can be brutal. I’ve had a couple of shockers lately and if it does start to get very tough and you lose pace, keep working hard, because that’s great training for the marathon and will also push your mental strength up another few percent. Very best of luck Sarah. I hope you run an excellent and enjoyable race.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Enjoyed this one, I think I fell off a cliff a bit this week after dropping out of the marathon as I did really want to do it, and everyone else we are travelling to Palma with are all doing the marathon. But I do want to put a strong effort in for the half. Initially when I crossed the finish line and saw my time for this one I was a little disappointed with my time, just because I felt really good, and although I had gotten a little tired towards the end I still felt like I was running well. However on reflection it was a hard course with a lot of uphill in the second half and it was a very busy course. I spent a lot of time weaving around people and ended up doing 6.4 miles. officially past 10k at 1hr 12. And hopefully I can improve on this time for the 10k that I have booked in September. I like the new feedback section :)
Sarah Taylor
Glad you like the new feedback. I’m never sure when I make changes like this how it will go down. Really pleased you enjoyed this one and worked hard. Sounds like the pace was more a reflection of the route and how busy the course was, so try not to let than dampen your positivity. In terms of the past week, it’s very important to understand that this is your journey, not anyone elses, especially not Andy’s. Your journey will be different. But if you plan well, progress gradually then it could be a long rewarding journey. Over the past 8 years I’ve continue to progress and most importantly stay injury free. I’ve seen runners of a similar level possibly achieve more, but also I’ve seen lots struggle with injury. So the switch to the half is a really positive one in my opinion. It gives you more time to slowly progress your fitness and the longer your journey is, the more rewarding it will be. Trust me, never be a rush to reach your peak fitness, because when you get there, it gets even more challenging to knock even a few seconds of your PBs. Well done Sarah. Let’s get back on track this new week and think about what lies ahead and how awesome it’s going to be.
simon-linklater

Coach Simon