2km WU @ Easy Pace (RPE: 3)
4-8 Strides x 100 Metres (RPE: 8)
10K @ 10K Pace (RPE: 7)
2km CD @ Easy Pace (RPE: 3)
An excellent opportunity to run a fast 10K. As with any 10k, be sure not to go off too fast, lots of the other runners will be, so settle into your target pace early on and then really dig deep after the turnaround.
So I have a chance of a PB here. 40:52 the time to beat. So I’ll be targeting 4:04 per km (6:32 per mile). Slower than we both did the 5 miler in pretty windy conditions. So I think perhaps we (definitely you) have a bit more in there, but I’m just wondering if after the handicap 5k it might be a good approach to hold back a touch and I would love the company here. I think it could help us both and I think we’d feel much more comfortable sticking together. I know it didn’t pan out at the Handicap race but I clocked 3:50 and 3:48 those first 2km that day, so this is quite a bit slower to start with. I wouldn’t be at all offended if you said you wanted to run your own race or we started together and got separated. But just wanted to put this option out there. I reckon we’d feel strong for 5-6km at that pace. I guess it also depends who else turns up in terms of the MV50 and if you’re determined to have a crack at that. Stu Johnstone the obvious candidate but he’s not running as fast as he once was due to a recent injury, but likely he’d go off much quicker than 6:30s.
