View Workout (Debra Hancock)

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March 25, 2023 (Morning)

Exercise Type: Run

Comments:
10k race plan coming!!!

Ok Now, this is not a 5k!!
But you are fit and I highly suggest that you get out in front of slower runners and try to stay with a crowd that is going somewhere in the high 7’s.

I would prefer your first mile isn’t ANY faster than 7:45 but definitely don’t want you stuck behind slower runners and walkers, so get out with the faster folk until you can settle in.


As usual, Try not to waste too much energy in those first few miles. Run relaxed knowing that you are fit enough to go faster if need be.
Please take water and/or Gatorade at the first couple stops. You may not feel you need it right away, but it will kick in towards the end.

You have put in many runs over 10k and have had speed and tempo sessions that should make 7:45 to 8 pace feel not that bad!!
So I would Take some chances between miles 3 and 4. See if you can hit a mile thats a bit faster if going with wind.

Again, I’m not sure about course or weather , but try to get up and over any hills as quick as you can knowing you can recover on the downhill if there are some!

The main thing I want you to focus on in this race is catching and passing other runners. Many many will go out too fast and die out by mile 2 or 3.
If you stay controlled, you can really do some damage and use the crowds energy to run some fast splits!!
I know what I think you can run, but don’t worry about exact paces too much.

Weather, terrain and hills will all make a difference but this is your first 10k in awhile so there is noooo pressure st all. Go out and have fun!!!