2025 Launceston 10km: Race Recap
The McGrath Launceston Running Festival has built a reputation for fast times and this year’s event more than delivered. Known for being a flat course with cool and calm conditions, the festival featured a range of distances including a half marathon, 10km, 5km and 1 mile, offering something for every level of runner.
The 10km at Launceston, known as the ‘Launnie 10,’ has been a race many runners highlight on their race calendar to chase a fast time. We had two members from our RunDNA team line up for the 10km; Thomas Dowd and Lachie Hall, and they both came away with new lifetime bests. Thomas clocked an impressive 29:38, breaking the 30 minute barrier for the first time, while Lachie followed close behind in 30:20.
Both had been targeting this race for some time and it was great to see their preparation pay off. We caught up with them afterwards to talk about training, how the race unfolded and what they’re taking away from the experience.
What did your training block look like leading into Launceston, and did anything feel different this time?
Thomas: Over summer, I really struggled with motivation and as a result, my running was pretty inconsistent—I was averaging around 50km per week. In the past eight weeks leading into Launceston, I built back up to about 95km per week, which was still 15–20km less than what I had been averaging the previous year. Nothing in particular felt different, but I did have the sense that I wasn’t quite at full fitness, although I knew I was getting close.
Lachie: My build up was a bit shaky. I’d taken a few weeks off after the track season, then started piecing together some decent training. But four weeks out from the race, I got sick and my confidence took a hit. Luckily, I managed to put together three solid weeks leading in and despite the interruption, I actually found myself feeling in reasonably good shape.
Were there any key sessions that gave you confidence heading into race week?
Thomas: Funnily enough, my training times didn’t really indicate that I was ready to run a time like I did. When I crossed the line and saw 29:38, I was honestly shocked. Most of my training had been at around 3:05/km pace, which is quite a bit slower than race pace. But I focused on running at controlled efforts and sometimes adding extra reps to build strength. I think the result is a testament to that kind of consistent, manageable training.
Lachie: The two weeks before the race were a big confidence boost, each session felt like a step forward. The key one was 8 x 800m with 800m float recoveries that we did a week out from the race. The on reps were around threshold pace and that session really confirmed I was in a good spot fitness wise.
How did you approach the race tactically—did you go in with a clear pacing plan or just race it?
Thomas: After talking with my coach, the plan was to forget about time and focus on racing, specifically, to target the minor placings by sitting in the third pack and covering moves. But about 400m in, I made a snap decision to latch onto the second pack instead and just hang on for dear life. I’m really glad I managed to stay with them the whole way. If I’d blown up, it would’ve looked like a terrible move, but it paid off.
Lachie: I had a plan to run the first 5km at around 3:03/km, but that changed quickly once the race started. The pack I found myself in was moving closer to 2:58/km and even though it was quicker than expected, I made the call to stick with it and reassess at the 5km mark, which worked out well.
What were the most challenging and most enjoyable moments out there on the course?
Thomas: The toughest stretch was definitely between 5–7km. I was starting to yo-yo off the back of the pack and had to really dig in mentally. I just kept reminding myself, "it’s hard now, but it’ll be even harder if you fall off." The highlight was coming down the home straight. I'm not usually a strong finisher, but I found a kick from somewhere that day.
Lachie: I really enjoyed the first 5km; it felt smooth and controlled and it felt as though I was going to run a PB. The toughest moment came in the 9th kilometre when things started to bite and my pace dipped, but I managed to regroup and close the final kilometre in 3:00 flat.
Looking back, what are your main takeaways from the race and the training that got you there?
Thomas: The biggest lesson is not to overdo it in training, don’t bury yourself trying to chase splits. Stay within yourself and be consistent. Also, your mind is more powerful than you think, use that mental strength to your advantage on race day.
Lachie: Overall, I’m really happy. This race gave me a lot of confidence that I can crack the 30 minute barrier next time. There are always little things to fine-tune and for me, that 9th kilometre was a mental hurdle. I know I can push through it better next time.
What shoe did you pick for race day and what are you training in?
Thomas: I used the Asics Metaspeed Edge Paris. I really love this shoe! It's what I've worn for my speed workouts during the week, so I feel really confident using it for race day. I find it super light and the midsole is really snappy and bouncy. Really looking forward to the new update to the shoe though, Metaspeed Tokyo which is coming out in July.
For a lot of my easy running and long runs, I reach for the Asics Superblast 2, it's one of my all time favourite shoes.
Lachie: I also picked the Asics Metaspeed Edge Paris, it's one of the lightest super shoes on the market. This is the shoe I've ran most of my PBs in, so its an easy choice for me. It's also been incredibly popular in-store, a lot of runners are really enjoying what that shoe offers.
Training wise, I've been rotating through the Nike Vomero 18 and Asics Novablast 5 for easy runs and the Asics Superblast 2 for long runs.
What's next?
Next up, both Thomas and Lachie are heading to the ASICS Gold Coast Marathon Festival to take on the 10km and half marathon respectively. They'll also be lining up alongside other members of the RunDNA team.
It’s shaping up to be an exciting weekend of racing and we’re looking forward to seeing how they go over the longer distance. We’ll be catching up with them again post-race, along with other RunDNA staff who are making the trip up, to hear how it all unfolded.
