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Barry Richards 10K

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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.

Every reason to approach this with confidence and a swagger. Run tall and proud. Own the fact you’re still out there running well despite the setbacks. That’s something to be proud of. I’m not going to set a target because that would be unfair given you’ve not had the opportunity to smash the big sessions. So just focus on the process, the warm up, the early pace (not going too quick), running with good form, a positive mindset and then digging deep towards the end. If you tick all those boxes you should run a very good race. Very best of luck Alice! You got this.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

I’m actually feeling pretty happy about this. It’s about a minute off my PB but I finished thinking I could have done more with that! I don’t I have raced a fast 10k since this one last year. I really didn’t pace it right So I was really wary of pushing too hard too soon and held back but probably too much. My limited speed work has also meant I’ve forgotten what quicker speeds feels like so difficult to get it right. Even though I didn’t get a PB it’s given me a bit of a confidence boost to know I can do a lot more still….I looked at my watched just before the last mile started and it said I had 50% stamina left so I knew I could have pushed more. I did try my best to pick it up a bit after that and finish really strong. My stats also showed my heart rate was only in zone 3 aerobic for all but the last 8 mins when it crept into threshold so there definitely a lot more to give! Most importantly….I enjoyed it!!
Alice Tigwell
You know what. I love this. You enjoyed it which is the most important thing and when you have conditions like that it’s very tricky to know what pace is right in those first few miles. It’s nice to finish a race with that feeling there is more there, and given the time you ran as well, it suggests you’re not that far off running at your very best level. I think the potential for you in terms of 10k and half marathon is huge, if we get that spell of pain free training. And I think this race and the feedback you’ve provided, shows you know that too. So a lot to be excited about going forward. Well done Alice.
simon-linklater

Coach Simon