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Beckley 10K

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10 Mins WU @ Easy Pace (RPE: 2)

10k @ 10k Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

Tough race. Don’t panic if your effort level is high early on, that’s the hills, it’s not all up. Try to maintain a consistent RPE throughout and hit the downhills too to make up time. The last km is great, so really dig deep and see how much below your average race pace you can go.

No pressure here, a tough route but you’re strong up the hills with your quick cadence so approach it with confidence and know you’ve got the edge over some of those around you.

Save a bit of energy for a strong finish down through the village.

Looking at the times last year you ran a very good race, so if you’re able to get close to that or match it, that would be an excellent result. It also provides us with some info about the sort of pace you want to be running.

Enjoy.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

8:34

PACE

Failed miserably 😂😂 actually really pleased with that. Started feeling strong but should have gone just a little quicker on the first two miles. I didn’t look at the watch and just ran by feel until the last mile. It was the right move with no pressure. Overtook more than I was overtaken after the initial sort out at the start and tried to find a bit more pace on the downhills as I know that’s where I should gain time. Annoyed that I missed last year’s time by only 8 seconds but happy that I managed to push right to the end closing and almost catching the guy that was about 200 yards in front of me when we came onto the home stretch. Stride length of 0.98 m was still a bit short, cadence of 192 spm more respectable.
Andy Alabaster
Sounds like you ran a very good race and often that’s determined by how much you have left in the tank in those final 500 metres. The reality is we’ve been working together for a while now and you’ve be running strong for probably over 12 months. So these races you are doing “again” having run well last year, getting close or just beating the time can be seen as a good result. Crikey, the effort and commitment I had to put in to knock 3 seconds of my parkrun PB this year was bonkers. Sometimes maintaining a strong level over a consistent period of time is a bigger achievement that seeing those on the way up knocking big chunks off their time (that’s often the easy part). Great running Andy.
simon-linklater

Coach Simon