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Great South Run

Race

58 Points

10 Mins WU @ Easy Pace (RPE: 2)

10 Miles @ 10 Mile Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

SUMMARY 📝

I’ve heard really positive things about the Great South Run and it’s a race I would love to do one year. The course is very flat and it attracts a strong field with a massive entry list. 10 Miles isn’t a distance we cover very often so it’s important to get the pacing right and not go off too quickly. That’s easily done when running in a big field when lots of those around you will make that same mistake.

FEEDBACK

COACH SIMON NOTES 🍊

I’ve heard really positive things about the Great South Run and it’s a race I would love to do one year. The course is very flat and it attracts a strong field with a massive entry list.

10 Miles isn’t a distance we cover very often so it’s important to get the pacing right and not go off too quickly. That’s easily done when running in a big field when lots of those around you will make that same mistake.

The weather in October can be unpredictable so keep an eye on the forecast and make sure if it’s unseasonably warm, have enough water with you or stop at the drink stations.

In a big event like this it can be very crowded at the start line so see if you can find some space to do an easy 10 minute warm up jog and some dynamic stretches. If you are pushing for a fast time then add in some running drills.

Oliver Curd Trust 10K

15 POINTS

5 Mins WU @ Easy Pace (RPE: 2)

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

Eastbourne 1 Mile

15 POINTS

15 Mins WU @ Easy Pace (RPE: 2)

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

10 Mins CD @ Easy Pace (RPE: 3)

Elaine Wiliams 5K

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)

X Country

28 POINTS

X Country

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