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30 Min Tempo (10k)

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10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ 10K Pace (RPE: 7)

10 Mins CD @ Easy Pace (RPE: 3)

Practicing race pace is key. If you’re not quite hitting your pace, then keep working hard and focus on good form, staying tall and relaxed.

A nice threshold run. Lots of the focus over the next few weeks will be 10 based so you can smash out a good time in Balsta (is that a place?)

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

PACE

Feel like 30 mins at 10k pace is very demanding and mentally super tough and almost 10km distance especially when i hope to be running a around low 36mins, what’s your thoughts? – I think hitting these at a high threshold pace is sustainable like i did a few weeks back (10km @3:45km pace) on this one i broke it up as 3x10mins @3:40km pace (2mins).
Kieran Brooks
That is actually a very good point and something I take on board. This would be ok for someone running 10k in 45-60 mins, but for yourself it probably is too demanding. So you did the right thing. I will bear that in mind going forward when setting these 10k sessions and try to be more adaptable. Quality session all the same though and well done for having that insight to mix it up. I appreciate the honest feedback too, helps me keep improving as a coach.
simon-linklater

Coach Simon