CM-10K_11-24-20

General Notes

  • The 10km (6.2m) test will consist of a warmup followed by a straight 10km effort (no stops)
  • During the test, we care only about pace per mile. Don’t worry about HR. 
  •  Ideally in a track. It will be 25 laps. Even if your watch completes the 10km before the 25 laps please complete them
  • For this test, we are following an educated effort. So once you start the 10k please keep an eye on your watch using the CURRENT LAP screen. 
  • It is important that you check the pace of that current lap every 30 secs to 45 secs. So you have time to correct the pace.
  • For instance, if you are supposed to keep that particular mile around 7:10 and your current lap is marking 6:50 you need to slow down. We go as close as we can for the prescribed pace. Except for the last 1.2 miles if you feel strong you can push faster. 
  • There should not be water breaks unless you are carrying the water with you. 

Warm-Up

25 min total follow instructions below

  • 00-10 min HR < 140
  • 11-20 min HR < 160
  • Stop and stretch 
  • Get a gel and water
  • Start running again
  • 20-22 min HR < 170
  • walk 3 min
  • 10 progressive sprints x 20 secs long
  • walk back to the start point after each sprint

10K Run Time Trial

MilePaceNote
1 7:20
2 7:15
3 7:10 Gel
4 7:05
5 7:00 Stay Strong
6.2 6:50 Push HARD!

Cool Down

  • 15 to 20 min easy HR < 140
  • Stretch