10k & 21k Training

[TheEd]

when starting a race, you are able to jump out quicker and get a good start and then settle into a rhythm from before the 100m

the 1stkm can be as quick as the 1k session you do in training and then you slot back to running the following 1k's at your 2k pace where you should have pace judgement in order from your training sessions

when you hit the hills, do not try to maintain pace but change your form slightly so as not to use too much energy, visibly shorten your stride and focus on your arm pull more than other aspects, pulling the elbow back harder than normal

try to pump over the top of a hill so you get good momentum over the top and tuck your chin in for the downhill section, bring it closer to your chest. Allow your elbows to go further than normal away from your body and make sure as to not overstride, as this will cause a breaking effect which is counter productive.

Try to land on the outside of your foot on the way down and then letting your foot roll back to the heel

if you able to achieve this then you should have a decent run

practise this a little before the race

Cheers

TheEd