This is my 3rd time running Barry island 10k it’s one i go back to, really enjoyed, when you think Barry island is flat, it’s not, don’t let the hilly bits put you off, it’s an amazing route.
Is Barry 10K flat?
The route is one of the UK’s flattest and fastest marathon courses – taking in a host of iconic landmarks, picturesque medieval villages and Newport’s recently regenerated city-centre.
What time does the Barry 10K start?
10:00am
Time & Location: Sunday 7 August 2022. The 10K will start at 10:00am. Race Pack: A running number will be posted to participants 2 weeks prior to the race.
Is Barry 10k hilly?
Running through the park & along the Knap was particularly picturesque. It’s a fairly hilly route & there’s one last incline before a down hill finish.
What should I wear to a 10k race?
Dress in layers so that you feel comfortable at the starting line. Go for running tights or pants if it’s cool, or fleece-lined pants if it’s downright cold. Depending on the temps and weather conditions, you may want to add a lightweight quarter-zip and/or a jacket that can withstand rain and wind.
How long before 10k should I warm up?
Race Day Warm-Up for a 10K. Shakeout Run — 10-15 minutes of easy running/walking is a great way to prepare your body for the race as your legs will be warm and ready to work as soon as you cross the starting line.
What is a good time to finish a 10k race?
Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes.
What is the quickest 10k time?
26:11:00
What is the fastest 10k time? The world record fastest 10k time for men is 26:11:00, set on October 7, 2020 by Joshua Cheptegei of Uganda! That is 4:12 a mile! The world record fastest 10k time for women is 29:01:03, set on June 8, 2021, by Letesenbet Gidey of Ethiopia.
What elevation gain is considered a hilly run?
elevation gain (or loss) of 1000 ft or more. Rule #3, aka “the rule of 120”: a course can be considered hilly if it has three (or more) rises (or descents) of 150 feet (or more).
What should you not do before a 10k?
It is always best practice to stick with foods your body is used to and has responded well to in training. In other words, don’t eat anything out of the ordinary on race day morning, or leading up to the race for that matter. Your breakfast before a 10k should be eaten 3-4 hours before the race.
Do you need hydration for 10k?
Only water is necessary during 5k and 10k events. Drink 4oz every 15 minutes.
What should I do 3 days before a 10K?
3 days before your 10K race should be your final run. Stick to interval efforts to get your body ready for racing at a faster pace and pushing through discomfort. Your intervals should be 100-200m and significantly faster than your normal running pace. You have 2 full days to rest and recover.
Should I run the day before my 10K?
Just like your regular warm-ups, a 15- to 20-minute run the day before a race helps improve blood flow to your legs. 2 This can help stave off fatigue during your run. Similarly, a 20-minute jog or relaxed run the day before your 10K race will help keep your muscles loose and ready to perform during your event.
Should I run the week before a 10K?
It’s a good idea to include some high intensity training three to five days before race day to keep your body used to that level of intensity but give it enough time to recover before race day. Two days before your race you should include a full rest day and really use it to rest mentally as well as physically.
How should I fuel before a 10K?
On the morning of a 10k, make sure to eat a carbohydrate-based breakfast, including things like porridge or cereals, breads & fruit juices, 2-3 hours before the race. It’s also key to hydrate well in the hours before by drinking plenty of water and the option to include electrolytes.
What should you do the day before a 10K?
A run the day before your race helps improve blood flow to the muscles, which allows them to loosen up and delivers the nutrients and oxygen they will need for the intense running the next day. For shorter races like the 5k and 10k, being loose and flexible will help your stride feel more natural on race day.
How often should you run when training for a 10K?
Eight-week 10K training plans
Three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles.
Can I train for a 10k in 2 weeks?
Preparing for a 10k run (6.2 miles) isn’t hard and doesn’t take a long time. In fact, it’s possible to prepare for a 10k run in as little as two weeks. There is a difference between finishing a 10k run and racing a 10k run.
Should I run the day after a 10k?
Likewise, a 10K recovery plan would be one day completely off post-race, followed by 5 easy, low intensity days. If you feel sore or unusually fatigued after the 10K, allow yourself 2 days completely off followed by 5 easy days. Most importantly, learn to listen to your body!
Is running 10K a good achievement?
Hitting your first 10km is a brilliant achievement. For so many beginner runners we work with, it’s their main goal. It’s a distance they never thought they’d be able to do as a continuous run. Race day is nervy and exciting but if you’re lucky enough to be part of a friendly running club (like us!)
What elevation gain is considered flat?
A flat run has 0-10 feet of gain per mile.