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.
Sub 40 is the goal right? I think the most likely thing to prevent you from not achieving this is getting the pacing right and perhaps going off a little too fast. So pay really close attention to that. One way to know you’re not going off too fast would be sit with me for a km or 2 (4:04/km pace). You’d obviously then need to pick it up but it will mean you’ve conserved some energy and to be honest I think you’d be cruising at that pace. But that’s up to you. The one thing you want to avoid is a 3:40 per km that then leaves you reeling at the end. But you’re running great and should approach this with confidence. Very best of luck Joe.
