Soon, you get to enjoy the fruits of your labour, you get to take on your best 10k challenge. All we can say is bring it on!
You guys rock! You are so close ;-)
As this isn't the first time that you have completed 10km we thought we would give you some tips on how to race the race so you give yourself the best chance of doing well.
Warm Up: It's important to warm up before you start your 10km run. If you don't warm up you will be spending the first 5-10mins of the run in a cold state. You want to start your run in a place your body is warm and ready for exercise. For this reason make sure you do a good warm up before you start.
Your run is an out and back course to a 5km marker.
First 3rd (1-3km): During the first part of the run you want to find your slightly uncomfortable pace. This is around 7.5/10. It's that place where you are working but you know you could hold the intensity for a long time. You wouldn't want to have a conversation at this stage.
Second 3rd (4-6km): At the 4km point in your run ask yourself 'can I pick up the intensity by 5%?'. At this stage you want to find a slightly faster pace. This isn't about killing yourself, it's just about finding that small next level. At this stage remind yourself of good technique.
Final 3rd (7-10km): You are in the final stags of your 10km so here's where you want to increase intensity. As you work closer to the finish line gauge how you are feeling and increase intensity. As you get closer to the finish, start pushing as hard as you can. The closer you get to the finish the higher you want to increase the intensity. Remind yourself that you don't have far to go and do your best to push as much as you can.
Finish Line: Once you get over the finish line enjoy being the legend that you are ;-)
Quick Tip: If you do have a time that you would like to beat spend some time before the run figuring out your 'km' splits. For example: If you would like to do it in 60mins you would want to be at 1km by 6mins, 2km by 12mins, 3km by 18mins and so on. By using your watch you can make better decisions around the pace you are working out - it helps you figure out if you need to go faster or slower.
This is what it's all about at Extra Mile Runners. A community of people brought together by one common goal - running - to improve our ourselves both physically and mentally with a few laughs along the way! Thank you for being part of our team.
Our next Club10k team starts: 16 March
Registrations are open now!
Earlybird closes 9 March:
Our next RaceTeam starts: 23 March
Training for the ASB Christchurch Half Marathon on Sunday 31 May.
Registrations are open now!
Earlybird closes 16 March:
Extra Mile Runners Members
Group programmes are included in your 6mth or 12mth membership.
To register for one of our next programmes:
(Please register before the start of the programme and just double check that your membership is valid for the duration of the programme).