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10K Race

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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.

This looks a corker of a race to enter! Definitely more exciting that running for 170 mins on your own. Try and find the 55 pacer if you can and stick with them. Based on your recent 5k pace this should feel relatively comfortable to begin with but then if you still feel strong at the end you can put in a big final km and smash that PB

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Missed the PB / sub 55 by amount a minute. But really happy with my effort on this. They’d changed the route since last year and it was quite tough with the hills in the 2nd half. Everyone else said it was a hard route too. But a really good event and enjoyed it (somewhat) even though I didn’t really notice what was happening around me – was super locked into the target! Couldn’t get next to 55min pacer in the pen but my friend paced me and did a great job of trying to motivate/push me on. Possibly a bit fast at the start but we were trying to bank time for the hills later. Just lost a bit too much time with the elevation in the end. But I’m really pleased with the outcome nonetheless. Feel on a flatter course I can definitely break sub55 soon!
Andy Wood
Love the positive feedback here. Having the hills at the end when you’re feeling tired makes it even more difficult. So every reason to be pleased with this one and well done on working hard. That sub 55 is definitely coming on the right route. Great running Andy.
simon-linklater

Coach Simon