2km WU @ Easy Pace (RPE: 2)
8 x 100 metre Strides (RPE: 8)
60s Recoveries
10km @ 10k Pace (RPE: 6-9)
2km CD @ Easy Pace (RPE: 3)
A fast flat course, offering up a good opportunity to run a good time. Try and be consistent with your pace and dig deep in the 2nd half of the race.
Entirely up to you if you want to run this or do the Sunday long run instead. It’s too early in the plan to make many gains, although it is a fast flat one, so a good chance to post a decent time.
My trusty pace sheet which is normally quite reliable is telling me a sub 50 minute 10k is achievable based on your current fitness. So if you do run, perhaps roll the dice and set off at 5:00 per km pace and see how you get on.
