Battle 10K

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10 Mins WU @ Easy Pace (RPE: 2)

10Km @ 10k Pace (RPE: 5-9)

10 Mins CD @ Easy Pace (RPE: 3)

There are 3 sections to this race. Kms 1-3 mainly downhill and flat. You’ll be under goal pace but be sure not to go too fast, you’ll need to conserve energy for the hills between 4-6km. This is when you’ll be working really hard, but dig deep, once you reach the main road it gets easier and you’ll get a 2nd wind.

The final stretch is flat, but still a grind. The finish down the high street is the best part so try and save some energy for a strong finish.

Mark, Jodie and Sue A should all be around the same pace and likely to come in around 1:05:00. I think you have the potential to be quicker than that but I think a good strategy would be to stick with Mark (he’s very strong and consistent up the hills) until you reach the main road, then perhaps look to kick on a bit if feeling strong.

That long climb is a real grind so having others around you can make a massive difference.

Coach Simon

FEEDBACK

9 ENJOYMENT

RPE

11:10

PACE

So knowing it was going to be hot, I took water, sunnies and a cap. kept speed slow for the down hill section (heart rate was zone 3 creeping into zone 4) and I kept with Mark until about 3/4 way up the Catsfield Road hill but I couldn’t keep up any more. Walked and ran to the top of Catsfield. Followed Sue and another HR chap and then the legs stopped working as we came into Battle (about 8km) and had to walk and run. Got my second wind by the Jempsons roundabout (bit late) and managed to speed up to the finish line. chip time: 1:09.56. Beat my previous race PB by 2min and 11 seconds which was a flat course (Strava shows my 10k PB when I was doing a run in Antarctica and the boat was sailing!). Again, struggling with stamina to keep going, how can we adjust plan to improve this?

Rebecca Richardson

Congrats on the PB Rebecca and well done for taking the precautions with the conditions. That is a particularly challenging route, especially in that heat. I think the simplest change we can make in convert some of the 90 min runs in the plan to 120 min runs in the plan. Doing more consistent long runs will make the difference with that endurance. At the moment our focus is on the 10k distance, so this does set a nice target for Beckley, to see how much you can improve by. But adding those extra miles should help. Let me know if you are happy to do that. Post Beckley as we build towards the HHM, adding more mins and miles will be the main focus to really improve the stamina.