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.
Ignore the strides!! (we’ll save them for another day). 10 mins WU is fine also. So one of the hardest things to get right as a runner is pacing. Knowing what pace you can hold for each distance. Taking a closer look at the 5 Miler, I would suggest you probably went off too fast (10:15 per mile) and so were unable to sustain that pace, leading to walk breaks. So my recommendation here would be to start off way more conservatively (11:15 per mile). Then see how long you can run before you need to walk. I think you might be surprised. And you might actually find it difficult to start off that slowly, because you have that habit of running faster at the start and it might feel like people are getting away from you. But it’s having that trust, that if you get the pace right early, then you can hold it for much longer. 11:15 per mile may feel easy in mile 1, but come mile 6 it will feel very different. If you get your pacing right across any distance your RPE (effort level) will rise as the race goes on, even at the same pace. Any questions just ask. I’ll be interested to see how you get on. And if it doesn’t quite work out, if you go off too fast and do have to walk, don’t worry. Pacing is a real skill and takes a lot of practice, so I’m not expecting you to get it right first time. I hope you have a really enjoyable race. Very best of luck, I look forward to hearing all about it.
