TODAY, DO A 15 MINUTE RACE-PACE (RP) RUN AT LEVEL 4 INTENSITY. Warm-up for 15 minutes at a gradually increasing pace. Run at a steady pace, level 4 intensity for 15 minutes, then cool-down for 10 minutes. During the run, focus on visualizing yourself in the upcoming 10k, feeling good, focused, aware of those around you but not distracted by them. By practicing this visualization regularly, it is much more likely to be the scenario come race day.
|