PACING LIZZIE DIMOND AT LYDNEY LAKE 10K MEASURED TIMETRIAL - The Welsh Runner
Intro: This is a quick summary of PACING LIZZIE DIMOND AT LYDNEY LAKE 10K MEASURED TIMETRIAL from The Welsh Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points:
- Pacing a friend on a 10K measured course (about 6 min / mile target) can boost confidence and help chase a sub‑38‑minute goal.
- Warm‑up the body with a 10‑minute easy jog plus drills/strides before the effort.
- Use a pacer (or a loud, encouraging voice) to keep steady effort, especially in windy conditions.
- Mental tricks: focus on “comfort‑zone vs growth‑zone,” stay positive, and use small rewards (e.g., a cup of tea) after the run.
Workout Example:
- 10‑minute easy run to loosen up.
- 5 × 30‑second strides with 1‑minute easy jog between each (focus on good form, relaxed shoulders).
- Start the 10K at a target pace of roughly 6 min per mile (≈ 9.6 min per km) – aim to hold this effort for the whole distance.
- Pacer cues: stay in the “low‑air‑resistance pocket,” keep shoulders relaxed, and get a quick shout of encouragement each lap to maintain intensity.
- Cool‑down 5‑10 minutes easy jog.
Closing Note: Give this paced 10K a go, tweak the target pace to match your own recent runs, and track it in the Pacing app – you’ll be surprised how much a steady pacer can lift your performance! Happy running!
References
Workout - 10K Race Simulation
- 10min @ 6'00''/km
- 5 lots of:
- 30s @ 3'00''/km
- 1min rest
- 10.0km @ 3'44''/km
- 8min @ 7'00''/km
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