Running - Revision history

NickPGSmith: /* 10 mile (16 km) */

2026-06-11T06:59:51Z

10 mile (16 km)

← Older revision		Revision as of 06:59, 11 June 2026
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	!Notes		!Notes
	\|-		\|-
	\|2026-06-07\|\|[https://results.racetimingsolutions.co.uk/myresults.aspx?CId=16269&RId=24211&EId=2&AId=231951 Dorking]\|\|1:08:30\|\|4:15\|\|~~Metaspped~~, cool/slight wind, undulating.		\|2026-06-07\|\|[https://results.racetimingsolutions.co.uk/myresults.aspx?CId=16269&RId=24211&EId=2&AId=231951 Dorking]\|\|1:08:30\|\|4:15\|\|Metaspeed, cool/slight wind, undulating.
	\|-		\|-
	\|}		\|}

2026-06-11T06:57:47Z

10 mile (16 km)

← Older revision		Revision as of 06:57, 11 June 2026
Line 59:		Line 59:
	!Notes		!Notes
	\|-		\|-
	\|2026-06-07\|\|Dorking\|\|1:08:30\|\|4:15\|\|Metaspped, cool/slight wind, undulating.		\|2026-06-07\|\|[https://results.racetimingsolutions.co.uk/myresults.aspx?CId=16269&RId=24211&EId=2&AId=231951 Dorking]\|\|1:08:30\|\|4:15\|\|Metaspped, cool/slight wind, undulating.
	\|-		\|-
	\|}		\|}

2026-06-07T11:58:10Z

10 mile (16 km)

← Older revision		Revision as of 11:58, 7 June 2026
Line 59:		Line 59:
	!Notes		!Notes
	\|-		\|-
	\|2026-06-07\|\|Dorking\|\|1:08:30\|\|4:15\|\|		\|2026-06-07\|\|Dorking\|\|1:08:30\|\|4:15\|\|Metaspped, cool/slight wind, undulating.
	\|-		\|-
	\|}		\|}

2026-06-07T11:56:54Z

10 mile (16 km)

2026-06-07T11:54:27Z

10 mile (16 km)

2026-05-15T15:22:58Z

Training

← Older revision		Revision as of 15:22, 15 May 2026
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	* Be more specific closer to the race		* Be more specific closer to the race
	* 2 Weeks from Marathon, peak with race-specific effort:		* 2 Weeks from Marathon, peak with race-specific effort:
	** 10 k easy / 15-20 km at race pace (4:37 min/km)		** 10 k easy / 15-20 km @ race pace (4:37 min/km)
	** 4 x (5 km race pace + 1 km easy)		** 4 x (5 km @ race pace + 1 km easy)

	{\| class="wikitable"		{\| class="wikitable"

2026-05-15T15:22:11Z

Training

← Older revision		Revision as of 15:22, 15 May 2026
Line 147:		Line 147:
	* Be more specific closer to the race		* Be more specific closer to the race
	* 2 Weeks from Marathon, peak with race-specific effort:		* 2 Weeks from Marathon, peak with race-specific effort:
	** 10 k easy / 15-20 km at race pace ()		** 10 k easy / 15-20 km at race pace (4:37 min/km)
	** 4 x (5 km race pace + 1 km easy)		** 4 x (5 km race pace + 1 km easy)

2026-05-15T15:20:12Z

Training

← Older revision		Revision as of 15:20, 15 May 2026
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	** Hill sprints develop power; high cadence/look up not down		** Hill sprints develop power; high cadence/look up not down
	** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles		** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

	* Alternate:		* Alternate:
	** 2 weeks High Load (100+ km)		** 2 weeks High Load (100+ km)
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	** Vary according to feel, additional races		** Vary according to feel, additional races
	** Do not attempt full send Parkrun every week		** Do not attempt full send Parkrun every week
			* Be more specific closer to the race
			* 2 Weeks from Marathon, peak with race-specific effort:
			** 10 k easy / 15-20 km at race pace ()
			** 4 x (5 km race pace + 1 km easy)

	{\| class="wikitable"		{\| class="wikitable"

2026-05-15T08:28:49Z

YouTube

← Older revision		Revision as of 08:28, 15 May 2026
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	Runners:		Runners:
	* [https://www.youtube.com/@BenParkes Ben Parkes]		* [https://www.youtube.com/@BenParkes Ben Parkes]
			* [https://www.youtube.com/@thisisjogon Jog On]
	* [https://www.youtube.com/@kofuzi Kofuzi]		* [https://www.youtube.com/@kofuzi Kofuzi]
	* [https://www.youtube.com/@justalilbester Nick Bester]		* [https://www.youtube.com/@justalilbester Nick Bester]

2026-05-10T19:30:54Z

Marathon (42.2 km)