Preparing for Chapelton 10km
Whether you’re taking on your first 10km, coming back to improve your time or looking for a hard training run, the Chapelton mixed terrain 10km is a brilliant race with a bit of everything; road, trail and plenty of character building.
Having raced it a few times now, I know first-hand how tough (but enjoyable!) this course can be. Here are a few simple tips that could help you feel confident and prepared on the start line from a fellow runner & running coach.
How to Prepare. Ideally, give yourself 6-8 weeks to prepare. If you’re new to running, you will likely need longer than this. Focus on building consistency first with the aim of gradually progressing to 3 training runs per week.
An example week if you’re someone who is already running but looking to implement some structure could look something like:
Run 1: Easy run @ conversational pace.
Run 2: Some form of interval session, focussing on building fitness & speed.
Run3: Longer run @ conversational pace (or slower), with the focus here being on time-on-feet as opposed to fixating on pace.
Consistency beats perfection. Missing one session won’t necessarily matter, focus on committing to your schedule each week.
Training for the course. This course isn’t flat road all the way, which is what makes it such a great one!
Aim to include some training runs which cover trails, grass AND hills. Don’t stress about pace when you’re off flat road, instead go by effort on these sections which will help you get used to your capabilities and improve your confidence on different types of terrain.
From experience, this is a course where running by effort as opposed to pace really pays off, especially when moving between the road & trail sections.
Race day tips.
(1) Stay controlled. When the gun goes, run the early stages at a pace you are confident you can sustain – it’s easy to get swept along with others, but focus on your own race.
(2) Use the mixed terrain to your advantage and stay relaxed on uneven sections. Shoe choice can be tricky, but as the majority of the course is road I’d lean towards a road racing shoe and accept that the off-road sections will potentially take a hit if the ground is soft underfoot.
(3) If you’ve entered this race you’ll likely have heard about “THE HILL”. It comes in the last couple of KMs in the race, just when your legs are starting to get tired. My biggest piece of advice here would be to hold something back, don’t empty the tank in the early stages. Once you reach the top, you’re downhill to the roundabout and then a gradual up hill to the finish (remind yourself that on the day!).
Whether you’re aiming for a PB, or just looking to enjoy one of the best local races in the area, the key things to remember in your prep are: be consistent with your training. don’t overthink it. enjoy the process, enjoy the race and take the pressure off. Have a great run, go well!
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MVMT Run Club