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Hastings Seafront 10K

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10 Mins WU @ Easy Pace (RPE: 3)

10k @ 10k Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

If the wind is kind, an excellent opportunity to run a 10K PB. Not much else to add. I think we all know this route fairly well, don’t we? 🙄

No time pressure, but last Sunday proved your running well, so don’t be afraid to go out there and push quite hard.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

I haven’t said must about it, but the target that I really really wanted / (my holy grail) since I joined you was the sub 1 hour 10k… and today I smashed it – chip time 58:21 !!!! (with a 2 min 24 second PB!!) Given the interrupted training plan, I was expecting much but thought I’d push for a 59:59 – I had looked up time and saw I needed to be just under 9:40/mile. Went off at the pace and kept running. The track sessions and this week’s 15-10-5 session gave me confidence I could keep that pace and 9:35 ish felt comfortable (who’d have ever thought that) I tucked in behind people, then they fell off, tucked in behind others and they walked, so I ran on my own from the return water station. Had to keep working work but never felt the need to slow down (what kept me going was that I was still on target and I didn’t want to wake up tomorrow having run 1 hour and a few seconds thinking if only I’d dug deep). (Last mile was great, knowing I had 10 min 30 seconds to get back in to still achieve a sub 1 hour time and I was running under 9min 30 pace). (Splits were 9:45, 9:31, 9:19, 9:23, 9:11 , 9:11 and (8:08) Totally chuffed – and will be opening that nice bottle of fizz later. Again, really excited by what could be possible after a good training block! (Probably user error but I can’t see the weekly feedback button – plan looks good and will aim to be at track on Tuesday as that format seems to be better for me. Would be good to run with the Group on wed but that would mean s&c two days running which you don’t like- so will stick with the plan… also means 🐶 can come out with me! )
Rebecca Richardson
Love this and grinning from ear to ear right now. What a fantastic achievement and to smash it by such a margin is incredible. Ever right to feel super proud of yourself. The fact you’ve had those setbacks on this plan and a few races which didn’t quite work out, just highlights that important of keep showing up, keep trying, give it your best, and this is the result of that. It’s a beautiful thing and one which makes me very proud as your coach. Fantastic running Rebecca. So pleased for you.
simon-linklater

Coach Simon