How to run a 10k PB

It has been tough at times this year to get motivated to hit a personal best, with uncertainty about races going ahead, and cancellations meaning training plans are aborted part way through. But I have taken the plunge and booked a 10k in seven week’s time, and am shooting to sign off a rough year with a PB.

The race is at the Goodwood Motor Circuit, and is essentially a couple of laps of the race track. I actually ran the half marathon version last year and frankly it was a bit boring going round and round. But it’s fast, flat and a PB is on the cards if I can get the training in and conditions are good on the day.

The target – sub 40. Current PB – 41.57 set in September last year. I’ll look back at what I’ve learned from that day in a separate post.

The plan is from a handy tool devised by Strava. I’ve only used this once training for the rescheduled Brighton Marathon, which was eventually cancelled after 6 weeks of training with a further 6 weeks to go. I felt it was working for me though and I’m looking forward to sticking with a plan.

The plan runs for 7 weeks. I was hoping for 8 but lost a week to a combination of working too late and some covid induced isolation. I’m fine, don’t worry! Hopefully the week’s enforced rest will mean fresh legs!

Day 1 was a rest day; it assumed I had done a long run yesterday, so to counter that I went for an easy paced 8k. This is a go to route for me; a 5 mile or 8k route with a couple of hills thrown in. There’s an easy way and a hard way; I went for the easy one today as I was supposed to be resting!

My target easy pace for a shorter run is 4:30 per kilometre. It was quite dark by the time I got going so I was unable to check my watch too pace myself. I was therefore pretty content to average 4:27. Pacing isn’t a strength of mine at the best of times, although the hills make it tricky on this route.

Tomorrow brings a tempo run so I’ll be looking for a good night’s sleep and hope the legs are fresh from a week off.

How to run a 10k PB? Not sure yet, we’ll find out!


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