I have a confession I've never trained
for a 10K before but over the next 12
weeks I'm going to be training for my
fastest ever 10K and today is going to
be my Benchmark time trial plus I'll try
and run you through some top tips race
day or your next 10k run so my current
PV is 39 minutes but this was last year
when I was definitely at more of my Peak
Fitness level so let me know in the
comments below what time you think I'm
going to get today or even how much you
think I'm going to improve you got on
with it let's go starting in 5 4 3 2 two
one
[Music]
go okay so I'm just starting off but I
reckon I won't be able to talk to you
for much of this so we'll see how we get
on the last time I ran my PV I had
someone pacing me so I think what's most
important is to not start out too fast
which I'm actually already doing so I'm
going to slow down a little
bit yeah let's see how we get
on
[Music]
that's 1K done that at three 58 minute
kilm pace so probably a little speedier
than I was thinking to start with but
never mind I think I'm going to try and
aim for about 405 minute kilometers and
then try and speed up towards the end in
some blind optimism that I could somehow
get a 40 minute 10K at the
moment
okay that's 2K 404 minute ker
Pace I'm On Target I
think heart rate is
currently 147 it's a good number for me
right now I
think I've really been trying to keep up
my fitness levels in the lead up to this
so I'm quite excited to actually see
what my time will be today something I
found really useful in training for
other races is to try and keep
everything the same as it would be for
race day so for example having the the
same nutrition and hydration so this
morning I've tried to have some plain
porridge and keep well hydrated in the
lead up to
this so I find it quite hard to pinpoint
when exactly I started running of my own
free will and I know when I was about 16
I really wanted to join a gym and my
family was a bit debus about that so I
just got some allrounder trainers that I
could go out and kind of take a free
period or whatever and go for a run but
then when I started University I thought
actually I want to have something to aim
towards and I remember signing up to
half marathon where I was absolutely
petrified and I left it to the very last
minute and then did it and I just have
never looked
back okay 3 km 4 1 minute km
pace which means I've done 12 by4 so far
for 3K I'm actually feeling quite good
but I think I always feel more nervous
at the start of the race which means
that it feels like how am I ever going
to get through the rest of this and
right now I'm waiting this for the 5
okay cuz then I'll be done in two but
never mind I think I feel like I can
sustain this pace I can talk but I don't
want to waste too much energy around the
halfway mark I'll assess where I'm at
see whether want to speed up we stick to
the PACE I'm doing go from
there I always listen to music when I'm
running and especially if I'm going for
all out effort so not having music that
for the time trial was so hard I kind of
fell into the trap at first of just
thinking constantly like this is so hard
how I'm going to get through this and
then I started actually getting into my
thoughts and thinking let's focus on why
I love running and why I don't want to
stop I think that really motivated me
and then once you start flipping that
mindset you start smiling as cheesy as
it sounds that makes you feel so much
better so I think finding that intrinsic
determination and motivation was so
helpful to get me through it feels so
tough when the wind towards me when i r
that
corner I think I'm starting to get to
know the course a little bit better that
I'm doing cuz I'm doing a La route which
means that I know where the slight
incline and decline is and where the H
wind's going to hit
me which I think should help me prepare
for the rest of the
ls fit 4K 40 4 minute K that's 1609
overall time for 4K I was thinking so
far so good I've set myself a pace
Target in line with where I think I
might be based on some interval sessions
that I've done recently and I'm keeping
a fairly consistent Pace with that
but my plan was to try and give whatever
I had left in the final comets I'm
wearing the new and drama infinite Elite
shoe which are based around comfort with
their hover plus cushioning which is
actually really swingy and responsive
plus they're a great allrounder shoe so
I plan on doing all my training in them
as well as wearing them for the race day
I normally train in a different shoe to
what I'd race in so I was a little bit
nervous about trying out wearing these
for everything but actually everything
I've TR them has been amazing so I've
loved them do you like the look of these
well you're in luck we'll be picking one
of you watching this to win a pair all
you have to do to enter is make sure you
subscribe to the running Channel like
this video and comment what time do you
think I'm going to do my final pbn I am
terrible for putting so much pressure on
myself and every time I want to go out
and run a fast 10K for example I want to
be the best I ever was and sometimes it
can be really demotivating when everyone
around you is kind of is getting faster
all the time and I want to be there all
the time so at the start of my training
Block it's so hard um but I think it's
so important to know that you don't need
to be the best like you just need to be
better than you were yesterday so I was
coming to the end of this PK time trial
and thinking well actually I'm quite
happy with where I am at now and it's
such a good starting block to be at and
I can only get better from here right
okay I'm just over 7K 29 minutes have
elapsed and I was really starting to
find it tough I'm sticking at my
consistent Pace but it's feeling harder
and harder to stay at this pace
now and I know it might have only got 3K
left but feels like a really long way
right now I am however loving me shoes
so that's a bonus I feel like they're
just so comfy but they're also giving me
that spring to help me forward when I'm
going for that fast time plus I've been
wearing them in all my training so it's
really nice I'm used to them
and know exactly what I've got with them
when I'm running this 10K before I start
every run with a set goal in mind I get
really nervous it's not till I start
running where I then start thinking
actually remember the reasons why you're
doing this um remember where you were
back at University and what kind of
person you were then and how unconfident
and how much you thought so little of
yourself and then think now about
actually turn that around in my head I
can do this and if you think in the
positive mindset you're so much more
likely to get it done um so I think
changing that mindset and on the run and
even smiling or just thinking about
those people that support me or about
all that hard work that I've put in so
far was such a good motivator to get me
to the end of it 8K think that was 8K
yeah
42 PA I picked up the Fe a little bit
I'm going to try and stick at this pie
for the next sleter then want to get 9k
when I get to
9k going to give it everything I've got
I think in the eth kilometer I thought
I'd try and pick up the pace but when it
got to it I thought actually I'm
struggling a bit more than I thought I
was so I'm just going to try and stick
to what I was doing so far I think I was
freezing before we started this I'm not
cold anymore that's for sure this is the
point in my run get the really emotional
songs on and then just start like being
on the verge of crying or like angry I
was so happy when I got to the end of
the e8th kilometer and I'd managed to
keep that consistent Pace throughout um
and then it got to kilometer 9 I picked
up the pace a little bit
more nearly at 9k how can a kilometer
feels so long I think every single time
I think I can't do it and I think
finding people around you that are able
to motivate you and I rely on this so
heavily sometimes where someone will
have to say to me you know you can do
this and I'll be like ah and that's the
the little bit of feedback I need but
I'm really working on trying to be in
that mindset myself to be like no
actually tell yourself you can do it and
just go out and and smash it okay 9k
357 don't know how I did
that sorry I'm spining all over the way
going to allow myself some leeway up
this
[Music]
hill I say it's not far but it feels
really far I wonder which the running
Channel teams got the Galaxy out for me
at the end they'll be disappointed if
they're not
there 9.6 300 me to go whatever distance
you want to do I think make sure that
it's something that's important to you
and you actually want to do that
yourself rather than relying on other
people to set that goal for you make
sure that it's something that's going to
motivate you to go forward and not just
be something that ends up being a
[Music]
chore
I always feel a little bit emotional as
we come to the end but I felt really
proud of what i' done so far really
happy and just that I'd given it
everything and I think that's all that
matters is that you given everything you
got where's the
[Music]
Finish
[Music]
10th
km
352 I don't even want to look at my
overall time final
time average pace
401 time 40 minutes and 17
seconds I don't know what it is about
the end of races or like PB attempt I
always want to cry so I'm going to hold
that for the for a little bit
later but I think it's cuz you put in so
much effort you've given everything you
got I'm really happy with that I
think sometimes you train so hard for a
race and you end up getting your PBS on
the way and then when you give yourself
that well to Ser rest afterwards you
fall back behind and it can be really
demoralizing so I try not to compare
completely my PV but it's something
really nice to aim towards to be able to
get back to that Fitness again so I'm so
over the moon that I could get that
close to 40 minutes and I think it gives
me that extra incentive to now push
really hard over the next 12 weeks and
get back to hopefully pre where my PB
was and sniffing under that 39 minutes
so fingers crossed H that was tough but
that is my 10K time now so how much time
do you reckon I can shave off over the
next 12 weeks make sure you enter the
competition for a chance to win these
shoes and come back to check out my
hardest week of training but if you
can't wait till then check out Mo's
video where he was training for his sub
three-hour Marathon