Barry Richards 10K

45 Points

2km WU @ Easy Pace (RPE: 3)
4-8 Strides x 100 Metres (RPE: 8)

10K @ 10K Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

SUMMARY 📝

An excellent opportunity to run a fast 10K. As with any 10k, be sure not to go off too fast, lots of the other runners will be, so settle into your target pace early on and then really dig deep after the turnaround.

FEEDBACK

COACH SIMON NOTES 🍊

6-6-6-4-4-4

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

6 Mins @ 10K Pace (RPE: 7)
2 Mins Recovery
x 3

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 3

10 Mins CD @ Easy Pace (RPE: 3)

Progression Run (KM)

25 POINTS

2 Km WU @ Easy Pace (RPE: 3)

1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)

2 Km CD @ Easy Pace (RPE: 3)

Progression Run

25 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

1 Mile @ Marathon Pace (RPE: 4)
1 Mile @ Half Marathon Pace (RPE: 6)
1 Mile @ 10K Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 9)

1 Mile CD @ Easy Pace (RPE: 3)

6 x 1km Reps (10k)

25 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
2 Minute Recovery
x6

2km CD @ Easy Pace (RPE: 3)

1km & 200s x 5

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 5

2km CD @ Easy Pace (RPE: 3)

2-4-6-6-6-4-2 Pyramid

26 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

10 Mins CD @ Easy Pace (RPE: 3)

1600 – 400s – 200s

28 POINTS

2km WU @ Easy Pace (RPE: 3)
3 Mins Recovery

1600 Metres @ 10k Pace  (RPE:7)
3 Mins Recovery

400 Metres @ Target Pace (RPE: 8)
90 Secs Recovery
x 4

200 Metres @ Target Pace (RPE: 9)
60 Secs Recovery
x 4

1600 Metres @ 10K Pace (RPE: 7)
3 Mins Recovery

2km CD @ Easy Pace (RPE: 3)

10 x 3 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

3 Mins @ 10K Pace (RPE: 7)
90s Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

30 Min Tempo (10k)

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ 10K Pace (RPE: 7)

10 Mins CD @ Easy Pace (RPE: 3)

15 – 10 – 5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

15 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

10 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

5 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)