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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.

If I were you I’d try a progression run. So perhaps the first 20 mins super easy at marathon pace, the next 20 mins at half marathon pace and the final 10-15 mins at 10k pace. The result is you should feel strong but towards the end you’ll be picking off runners for fun, over taking shit loads of them and having a great time.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

9

RPE

PACE

Um! Was ok, didn’t feel amazing, it was alot harder than it should have been at that pace. Hip wasn’t too bad. Just feel like I can’t run very well anymore!
Rachael Inns
Don’t be hard on yourself. The last time you did a 10k session was first week in December. It’s just not something you have been training for so the pace was always going to feel harder than normal. I always remember back to my training when I’d spent 16 weeks building towards a half at around 7:30 per mile pace. Then I entered a 10k shortly afterwards thinking I was in top form hoping to run 7:15. But after the first km I just couldn’t go any quicker than 7:30, cos that’s what I been doing all my training it, by body just went into it’s default speed. Hence why this 10k race will have felt much harder than had you been training for it.
simon-linklater

Coach Simon