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10K Race

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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.

Krakow 10K. I think given the recent injury issue we don’t want to be pushing too hard here or chasing times, it’s just about the experience and running a consistent race.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

9

RPE

PACE

Krakow night 10k. Very enjoyable race. Lots of young runners. Debbie was oldest lady with me in 4th oldest. Was happy as I undertook younger rounds though I was overtaken too. Very cold especially waitng around to start. 13 min after start to my wave started. Snowing pre race. Great atmosphere & crowd support. Narrow arch near the beginning almost came to s stop. Lots of sharp turns. Nice steep hill at 8 k up and around the castle. Course over 10 k [10.13 k]. Surface lots of cobbles and very dark in places making it interesting. Felt strong all the way round. Did a good sprint at the end and managed to overtake. Pace 11.28 slower than my 10k target pace but I happy considering how my my training beginning effected in the last 5 weeks. Time 1.12.10 my slowest 10k
Sue Mann
Well done Sue. Sounds like you had a good experience which is the main thing. It’s important not to get too hung up on the time either as we’ve not really been able to do much speed work lately because of the injury. The fact you were able to run and feel strong is the main thing. That pace will return once we get more interval sessions done.
simon-linklater

Coach Simon