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3 x 10 Mins (10k)

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10 Mins WU @ Easy Pace (RPE: 3)

10 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)
x 3

10 Mins CD @ Easy Pace (RPE: 3)

An opportunity to get comfortable feeling uncomfortable. Ultimately that’s how you’ll feel at your goal 10k pace. The more practice you get, the better it will feel.

A good opportunity to work on that 10k pace that you might look to hit at Seaford. Again, we don’t need to be running our best in week 1 of a plan, consistency and the right RPE is all important here. Enjoy.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

8

RPE

10:02

PACE

Was out early, took water and in summer running gear but it was hideous. Down to a variety of factors heat, the recent cold, the time off after Budapest or that it’s a new plan! On paper, this should have been fairly easy, as 9:14 was a bit slower than the times Jaxs and I ran at last weeks HR Spring 5k. But hey that’s running for you. Target Splits: 9:14 Actuals 10:04, 10:02 and 10:01 Also any good blog/vlogs that you can recommend for improving breathing when running??
Rebecca Richardson
I remember watching a Running Channel video that said that level of heat will slow you down by a minute per mile. So those splits are in line which that. So I wouldn’t worry about the pace here. In terms of breathing there’s not a great deal of advice out there, or at least I’ve yet to find it. What has helped me actually is watching You Tube videos or quicker runners doing 5ks and 10ks and listening to their breathing, just to get an understanding of the level they are working at. That in turn has given me the confidence that I can push hard earlier and still maintain that effort for longer. Any of the Nick Bester parkrun vlogs are normally quite good as you can generally hear his breathing and just how hard he is working. Our breathing will obviously be a direct consequence of the pace we are running at. The one piece of advice branded a lot is to time your breathing with your foot strike. The quicker you go, the less foot strikes for each breath in. So on an easy run you might breath in for 4 strikes and out for 4, then on a 5k race it might be 2:2. I’ve tried this but personally find I get the best results when I focus on my form and not my breathing. And of course the other thing is trying to breathe from the belly and not the chest. Harder when you are running fast.
simon-linklater

Coach Simon