Crowborough 10K

41 Points

Not a race I’ve yet to compete in and judging by the route map and previous runners comments I’m not sure I have ambitions to participate in any hurry. This is a two lap course with one very challenging hill.

That comes around the halfway point of each lap and is best described as brutal. If you’re looking for a 10k PB then look elsewhere, but this could be a very good training run and a nice replacement for a hill session.

As with any race, get there in plenty of time and make sure you do an extensive warm up, including 10 minutes jogging, some dynamic stretches and some running drills. Finish the race with a light cool down jog and some static stretches.

Good luck, you might need it.

SUMMARY 📝

Not a race for chasing PBs with a very steep hill, which you have to run twice.

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COACH SIMON NOTES 🍊

Oliver Curd Trust 10K

15 POINTS

5 Mins WU @ Easy Pace (RPE: 2)

8km @ Easy Pace (RPE: 3-5)

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15 POINTS

15 Mins WU @ Easy Pace (RPE: 2)

1 Mile @ 1 Mile Pace (RPE: 7-9)

10 Mins CD @ Easy Pace (RPE: 3)

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25 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5K Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

Kings Head Canter

25 POINTS

2km WU @ Easy Pace (RPE: 3)

5km @ 5k Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

Last Leg Relays

25 POINTS

2km WU @ Easy Pace (RPE: 2)

3km @ 3km Pace (RPE: 8)
3km @ Pace of Team (RPE:5-8)

2km CD @ Easy Pace (RPE: 3)

Rye Summer Series 5K

25 POINTS

2km WU @ Easy Pace (RPE: 2)

5K @ 5k Target Pace (RPE: 5-9)

2km CD @ Easy Pace (RPE: 3)

Bexhill 5K

25 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5K Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

Hastings Runners Handicap 5K

25 POINTS

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

5km @ 5k Pace (RPE: 7-9)

2km CD @ East Pace (RPE: 3)

Kent Relays

25 POINTS

15 Mins WU @ Easy Pace (RPE: 2)

3 Miles Approx @ 5k Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

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28 POINTS

X Country