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Hove 10K

Race

45 Points

10 Mins WU @ Easy Pace (RPE: 2)

10k @ 10k Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

SUMMARY 📝

A Sussex Grand Prix race so should attract a strong field. Pretty much dead flat and the main issue will be the wind and how strong it’s blowing. But a good opportunity to run a fast time. As with any 10k, or race in fact, keep an eye on your early pace and don’t go off too fast.

FEEDBACK

COACH SIMON NOTES 🍊

A Sussex Grand Prix race so should attract a strong field. Pretty much dead flat and the main issue will be the wind and how strong it’s blowing. It’s an out and back course where you complete 2 loops. So not ideal in that sense.

It’s a 9am start so get yourself there in plenty of time to warm up. You should be starting your warm up around 8.20 to give yourself 10-15 easy jog, following by dynamic stretches and running drills. Then also a last toilet stop if needed.

If it windy then try and find someone to tuck in behind and protect you from the elements. Then save some energy for when you turn back around and have the wind behind.

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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