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2 x 5km

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2km WU @ Easy Pace (RPE: 2)

5K @ Half Marathon Pace (RPE: 6)
5K @ 10K Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

A really challenging but strong session to do close to a 10k race. The second interval will be tough so dig deep and focus on good form.

Using parkrun for a session like this is always a good idea. Plus it means you get another Sunday lie in. This plan is definitely more about speed that endurance hence why I’ve included this.

simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

6

RPE

PACE

Well let’s start with the positives, I got 6 miles done before going to London. Unfortunately I couldn’t get my legs to go any faster. A Covid jab yesterday in my leg probably didn’t help. 10:26 pace sorry!
Sue Alabaster
That’s ok Sue. Just one of those things when the timings didn’t quite work out. The fact you got out there and ran was the main thing. At least you shouldn’t (🤞) catch Covid now.
simon-linklater

Coach Simon