Training Plans & Runs | Hastings Seafront 10K

A good opportunity to hear to have a crack at a fast time. Based on your 5k times you should be looking to come in under that 50:00 mark. I appreciate it’s easier said than done, but I do like it as a target. Hopefully later in the race when you’re working hard you feel the strength work in the legs and keep pushing.

Coach Simon

FEEDBACK

8 ENJOYMENT

RPE

PACE

Target time May have been a little ambitious but as you say, it’s good to have target. I started this with zero expectations today as I’ve been feeling a bit off colour for a few days. I’ll admit I didn’t look once at my watch until I crossed the line as it was about getting to the finish today. So to say I was surprised and bloody happy is an understatement. Last time I ran this in 2019 I did 52.16, today 5 years later 51.54! I’ll take that. What also makes me happy is my splits and the difference between each one, 8.21, 8.15, 8.14, 8.21, 8.28, 8.18 with 7.25 for the last sprint and I can assure you that was a sprint 😂 Nice to have my stride length at 1.01 m so a little bit higher and average cadence of 192 spm, happy with all that 👍

Andy Alabaster

Yeah target times are not always easy and happy to chat about them in future if you wanted. I want to give you all confidence of what I believe is possible but without adding pressure or expectations. I think as you highlighted, to improve across 5 years is fantastic and shows you are still running really well. 192 cadence is bonkers. Rhys was 176. I won’t mention his stride length though. Hopefully we can keep nudging yours up to make those further improvements.