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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.

Confidence should be high here as you’re running great. 8:30 per mile would be a great result which would bring you in just under the 53 minute mark. But that would depend on good conditions. At the end of the day you can only do your best, and if the pace isn’t there, keep trying as that way you’ll keep making progress. But I’m excited to see what you can do here. Very best of luck Michelle. You got this!

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Couldn’t be happier with this run tbh 😊 I will be honest I went off a little to quick and felt it in the 2nd mile especially with the wind also, but I settled down and got in to my pace. I push on all the way through and truly feel I gave 100 % to this. I was focused on getting my warm up and strides done too 😊 I have to confess I didn’t do my cool down as I was frozen and got cold so fast this evening 🙈 All in all a really positive run. Only tipping In to 53 mins by 3 seconds 😊
Michelle Fox
Brilliant. Congratulations on your PB and sounds like you had a fantastic race. It was very hard to get the pacing right in the early part of the race and my splits are probably worse than anyone due to the fact I lose my wind buffer (they got annoyed with me right behind 😂) at the 1km mark. Every reason to be super proud of how you’re doing right now and you’ve stuck to the plan so well and trusted the process and now you are getting the results. I love your work ethic too and the fact you always give it your very best. No reason why you can’t continue to improve as well. Fantastic running Michelle.
simon-linklater

Coach Simon