2km WU @ Easy Pace (RPE: 2)
10km @ 10km Pace (RPE: 6-8)
2km CD @ Easy Pace (RPE: 3)
Pacing is everything when it comes to a 10k race. The first half of the race should feel controlled and then you’ll really have to dig deep as the RPE rises. Try and maintain consistent splits throughout. If the route is undulating be sure to do your homework so you know when the hills are coming and how long they will last.
The Saucony 10K. It’s here, the conclusion of your 2nd training plan and what a race to end it on. 1:02:45, that’s your current 10k PB. I think you can beat that. I know you can beat that. The key to running a good race here is your pace in the first few kilometres. You have a tendency to go off to quick, so I want you to imagine I’m shouting in your headphones, slow down, slow down. The pace you want to be going in the first few kilometres is around 6:10. Any quicker and you’ll struggle late in the race. You might find that pace is easy to begin with, it’s meant to be. But as the kms tick by, holding that pace will be increasing difficult, hence why we need to hold back at the start. Come the last few kms you’ll be working really hard, but keep going, relax, focus on running tall, efficient and that should help. The best of luck here. No pressure from me, as long as you enjoy it that’s the main thing, but it would be nice if you ran a really well executed race and felt strong throughout. Go get ’em Lou!!
