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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.

This is the Pier to Pier race. At the moment I’ve got it in the plan as a hard effort (eg 10k race). If you do plan to run it at a lower effort/slower pace, then let me know as I will need to tweak the plan.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

5:59min/km

PACE

Wasn’t feeling the best coming into this, had poor sleep the night before so was quite tired. But felt I did really well. It was tricky to maintain the target pace as the route was challenging (trail paths, plus the first mile was on a sandy beach) there was also some bottleneck sections which required walking through as there was a lot of people in the race. But in the 2nd half when it thinned out a bit I was able to really get into a good rhythm- even bagged my fastest ever 1km somehow! And in the last km too so very happy with the race overall
Andy Wood
Fastest ever km? Love that. Yeah sometimes a route of conditions will effect our pace, so we can’t worry too much about that. One thing I have learned with sleep, is you can still run a very good race on a particularly bad night of sleep. In fact some of my best races have come after my worst nights sleep. Always be safe in the knowledge (unless running an ultra) you’ll generally be done my lunchtime or mid afternoon at the latest and can always go home and nap. Great job though Andy, another excellent race result.
simon-linklater

Coach Simon