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Folkestone 10

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10 Mins WU @ Easy Pace (RPE: 2)

10 Miles @ 10 Mile Pace (RPE: 5-8)

10 Mins CD @ Easy Pace (RPE: 3)

This looks like a fast flat route along the prom starting and finishing in Hythe. Important to have a pace strategy and stick to it, not going off too fast and finishing strongly.

My trusty pace sheet says around 10:30 per mile is a good pace here. If you start off with that pace. We both know you can do that for 10k, then it’s a case of hanging tough in the last few miles. It’s definitely a distance to be taking on some fuel during the race. Sadly Jax has been struggling with a bad leg so we won’t be doing this now. A little bit gutted in truth as was really looking forward to this one. It should be a good fun race though. Very best of luck Philippa. You got this.

Target Time: 1:45:00 Target Pace: 10:35

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

PACE

Done. Great race. I was never going to manage 10:35 consistently. It was hot on the return. Feet were uncomfortable in the last mile or so. So I feel disappointed at not achieving 1:45 but it was my 2nd fastest 10mile… It’s a good distance to get better at. I doubt I’ll get anywhere near that time for Rye especially as it won’t be flat.
Philippa Windsor
You did great. Some times the targets are there just to keep pushing you and keep you motivated when it gets tough, so not quite hitting it is in no way a failure. To think you’ve gone from running 10k to 10 miles in a short space of time is such a big jump. And really pleased to hear how much enjoyment you got from it too. It’s been great following your running journey in recent months and seeing that progress, hopefully plenty more to come. Excellent running Philippa.
simon-linklater

Coach Simon