Loading...

Barry Richards 10K

LOAD: 45

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.

Perhaps keep this one steady if you do run, if not we can always add another session on at the weekend. I really hope Sue’s operation goes smoothly.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Well that was a tough one, 5k into the wind and 5k back. You ran it so know what it was like 😂 Had to dig deep for the first half but having got through that then I had a word with myself and dug a bit deeper still on the way and started slowly picking off a few runners ahead. Misjudged my kick slightly and had to take 2 short walks between the De La Ware and the finish but managed to retake any lost places on the final push. Really pleased with my time given the conditions although it did come up just a little short on distance. Pace of 8.42 was respectable but shorter than expected stride length (0.96m) was a little disappointing. Still happy overall though 👍
Andy Alabaster
I think given this is your first week back on plan this is a fantastic result and what pleases me the most is the attitude. It would have been easy to let that wind on the way out defeat you, but you continued to work hard and that allowed the strong finish. Really happy and you should be feeling positive. The stride length is an interesting one. If that parkrun PB next year is still the main focus, it might be we really try and address that and give you a somewhat unique plan to improve the stride length. But that’s a discussion for another day. Great running Andy and so glad you were able to make it.
simon-linklater

Coach Simon