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10K Race

LOAD: 45

2km WU @ Easy Pace (RPE: 2)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Pacing is everything when it comes to a 10k race. The first half of the race should feel controlled and then you’ll really have to dig deep as the RPE rises. Try and maintain consistent splits throughout. If the route is undulating be sure to do your homework so you know when the hills are coming and how long they will last.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Very enjoyable – apart from the actual finish, where you have to run around the entire outside of the finish area (cricket pitch) before entering the sports field with 300 metres to go. So it seems you are at the finish but you have at least 800 metres still to do! Oh well, reckon I did OK. My time was nearly 3 mins quicker than when I last ran it 2 years ago and I won my age cat and my age-graded on Good Run Guide was 86.48 compared with 83.07 on the nice flat Hove 10k in the summer. I had decided not to look at my watch for pacing or time elapsed and I stuck to that and was quite pleased with 1:01:14. Very consistent pacing – just below 6 min/km on the flat, average 6:30 on hilly mid-section, and around 5:45 for final 4 km, including the gruesome finish where I really worked hard. I had not planned to push myself too much with HHM next Sunday but I chugged along fairly quickly without too much effort apart from that last km.
Sarah Marzaioli
Having done that race last year and being well aware of the challenges it presents I am very impressed with that time. Close to your best in recent years if you factor in the elevation, which is so pleasing. Congratulations on winning your age category and 86.48% is bonkers. So impressive. I like the fact you’re focusing on that now and it’s definitely something you can use for motivation going forward. Superb running Sarah, a great effort and glad you enjoyed it too.
simon-linklater

Coach Simon