GC Marathon Build: 10K Threshold Effort at GC30 | On track towards Gold Coast Half Marathon скачать в хорошем качестве

GC Marathon Build: 10K Threshold Effort at GC30 | On track towards Gold Coast Half Marathon

Welcome to GC30 race weekend! This week’s video takes you inside the GC 30 Run Festival, where I lined up for another 10km effort — but this wasn’t about chasing a PB. This race was part of a bigger plan: ✅ Normalise racing again after injury. ✅ Use local events as training thresholds. ✅ Build fitness momentum heading towards next month’s Gold Coast Half Marathon and my first marathon prep. 🏃‍♂️ Race Goals & Strategy Going into GC30, the plan was simple: Effort-focused (threshold zone, ~171–180 bpm). Sub-39 minute 10K as a success benchmark. Use the event to simulate a controlled long-threshold session, helping prep for longer sustained efforts in upcoming training blocks. But… race morning had other plans! ✅ Got caught in the toilet queue and missed the start, ✅ Went out slightly too hot (3:40/km), ✅ Settled mid-race but didn’t quite hold intended splits on the trails, ✅ Finished strong with a final surge back on the road. Final result: ✔️ Sub-39 ✅ ✔️ Faster than Run Festival two weeks ago ✅ ✔️ Solid threshold stimulus in the legs ✅ 📊 Splits Breakdown Road: 3:41, 3:47, 3:49, 3:48 Trail: 3:56, 4:07, 3:59, 4:07 Kick home: 3:51, 3:39 Hot, humid, and slightly chaotic — but another positive step forward. 🧠 Lessons & Next Steps Every race teaches something. This time I realised: 👉 Don’t let small race-day hiccups spiral into mental distractions. 👉 Recognise when you’re slipping into negative thought patterns and course correct. 👉 It’s time to extend those long threshold efforts in training (20–30+ mins at sustained pace). The bigger goal? Build toward the half marathon and ultimately the marathon with weekly longer sustained efforts — because nothing prepares you for racing like racing. 🔜 Next Week Get ready — next video features a big time trial. This one’s full-send from the start. A find out what’s really there test session one month out from Gold Coast Half. Will I hold on? Will I blow up? Let’s find out together. 💬 Comment below: Have you ever missed a start line or had your race day go off-script? What’s your favourite way to use local races in training? Who’s lining up for Gold Coast Half or Marathon this year? Thanks for following the journey — like, subscribe, and join me each week as we race, train, and build momentum toward big 2024–25 goals. #GC30 #GoldCoastRunner #RaceRecap #MarathonTraining #RunningVlog #runmainbeach