Soundtrack to this post.
Race week
Bellahouston Park 10K · Sat 22 Aug
- Sat 15 rest A walk if you fancy it.
- Sun 16 Long run, outdoors 40 to 45 min, 9 run / 1 walk. Roughly 6.5 to 7 km at about 7:00/km. The one session this week that changes anything.
- Mon 17 rest
- Tue 18 Easy 30 min Outdoors, same 9 / 1 rhythm. Keeping the legs turning over, nothing more.
- Wed 19 rest
- Thu 20 Shakeout, 20 min Very gentle. Cut it short or skip it if it feels like effort.
- Fri 21 rest Kit out, start time checked, water on.
- Sat 22 Bellahouston 10K Two laps of the park. First one should feel too easy.
Pace band
9 run / 1 walk · target 70 min
| Clock | Doing | Roughly at |
|---|---|---|
| 0:00 to 9:00 | Run | 1.4 km |
| 9:00 to 10:00 | walk | |
| 10:00 to 19:00 | Run | 2.9 km |
| 19:00 to 20:00 | walk | |
| 20:00 to 29:00 | Run | 4.3 km |
| 29:00 to 30:00 | walk | |
| 30:00 to 39:00 | Run | 5.8 km 5K around 35:00 |
| 39:00 to 40:00 | walk | |
| 40:00 to 49:00 | Run | 7.2 km |
| 49:00 to 50:00 | walk | |
| 50:00 to 59:00 | Run | 8.7 km |
| 59:00 to 60:00 | walk | |
| 60:00 onwards | Run it in | 10 km |
Take the first walk break at 9 minutes even though you will not want to.
Walk briskly. Do not stop, and start running the second the minute is up.
If 9 minutes feels long on the second lap, drop to 5 run / 1 walk and keep going.
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