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HR Spring 5K

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10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5k Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

In Bexhill now. Fast flat route. Ideal for a quick time. Pace yourself at the start and then in those final few kms try and beat those ahead of you and not be overtaken.

No targets here. But what I want you to work on our good form and positive mindset. Work hard but don’t make any judgements regarding your time/pace. In those last few km try and stay relaxed and run tall. Be proud and inspire others to work hard. Very best of luck Sue.

simon-linklater

Coach Simon

FEEDBACK

3

ENJOYMENT

8

RPE

11.15 min miles

PACE

Started ok then went to went to pieces. Legs felt like lead and didn’t want to move even through i was pushing hard. Nearly gave up. Worst time for a 5k. Way off 5k pace, cadence rubbish 167. Posture rubbish. Just went home and cried. Couldn’t do strides as had to run to & from M& S for the toilet pre race.
Sue Mann
Sorry to hear you had a tough race Sue. But it’s another session done and you will have still made some gains from working at a high effort level. So important to try and take those positives if you can. I know you’re struggling right now but you’re still getting the sessions in and able to run. It’s still be a short time since the injury and illness. Often it can take 6-8 weeks before you start to see things picking up. I think the fact you have identified a few areas you can improve on is a positive. And the tears are good because it shows you care and if you care you’ll continue to work hard to make those improvements. We are not far away from the PB Runner 5k Challenge starting up again which is based on runners best time this year. So perhaps this mini blip will prove beneficial and allow you to have a really good run in that competition, just a thought. Hopefully I don’t get drawn again you though 🙄
simon-linklater

Coach Simon