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Barry Richards 10K

LOAD: 45

2km WU @ Easy Pace (RPE: 3)
4-8 Strides x 100 Metres (RPE: 8)

10K @ 10K Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

An excellent opportunity to run a fast 10K. As with any 10k, be sure not to go off too fast, lots of the other runners will be, so settle into your target pace early on and then really dig deep after the turnaround.

I think this is a race you can approach with confidence as the training has gone really well in this plan. But I also think it’s a race you can approach with no expectations or pressure. Just go out, race hard and enjoy it. What will be will be. The main goal is the ultra, so this is just part of that training. Very best of luck Sue. You got this!!

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Pleased and a little frustrated. I had a 57 min target in my head. 9 mins miles. The wind on the way out put paid to that. But on the way back felt strong and was mostly on pace. Finished in 57:18 ( course PB is 57:11); which given the conditions I’m super pleased with. I’m sure I could have met or even beaten my target if it had been perfect.
Sue Wilkinson
I was surprised just how tough that wind was and had a similar experience to yourself, so you should be really happy that you stayed positive and finished the race really strong. I would say that wind cost me 30-40 seconds on my time, so it shows that you are running well and glad you enjoyed it too. Excellent running Sue.
simon-linklater

Coach Simon