10K Race Simulation
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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Intro: The Welsh Runner’s video on pacing Lizzie Dimond through Lydney Lake’s measured 10K timetrial offers solid guidance for runners chasing goal times. Here’s what stands out and how you can apply it to your own training.
Key Points:
- Pacing a friend over a 10K measured course—targeting roughly 6 minutes per mile—creates accountability and builds confidence toward a sub-38-minute result.
- Prepare the body with a 10-minute easy jog followed by drills and strides before the main effort.
- A pacer (or someone providing vocal support) helps maintain even intensity, especially when headwinds are a factor.
- Psychological tools matter: shift between “comfort zone” and “growth zone” thinking, stay positive, and treat yourself afterwards (say, a cup of tea).
Workout Example:
- 10-minute easy run to get loose.
- 5 × 30-second strides separated by 1-minute easy jogging (emphasize relaxed shoulders and good form).
- The 10K proper at a target pace of about 6 minutes per mile (around 9.6 min/km)—try to sustain this effort across the full distance.
- Pacer pointers: stay where wind resistance is lowest, keep shoulders soft, and get encouragement each lap to maintain intensity.
- Easy cool-down for 5–10 minutes.
Closing Note: Try this paced 10K, adjust the pace to suit your current fitness level, and log it in the Pacing app. You’ll probably find that having a steady presence beside you makes a genuine difference. Happy running!