Out of the Blue 10K

41 Points

2km WU @ Easy Pace (RPE: 2)

10km @ Varied Pace (RPE: 6-9)

2km CD @ Easy Pace (RPE: 3)

SUMMARY 📝

Tough route if you choose to race it. Pace will fluctuate given the elevation so focus on maintaining a consistent RPE.

FEEDBACK

COACH SIMON NOTES 🍊

Kings Head Canter

25 POINTS

2km WU @ Easy Pace (RPE: 3)

5km @ 5k Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

Elaine Wiliams 5K

25 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5K Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

Last Leg Relays

25 POINTS

2km WU @ Easy Pace (RPE: 2)

3km @ 3km Pace (RPE: 8)
3km @ Pace of Team (RPE:5-8)

2km CD @ Easy Pace (RPE: 3)

Rye Summer Series 10K

40 POINTS

2km WU @ Easy Pace (RPE: 2)

10K @ 10k Target Pace (RPE: 5-9)

2km CD @ Easy Pace (RPE: 3)

Rye Summer Series 5K

25 POINTS

2km WU @ Easy Pace (RPE: 2)

5K @ 5k Target Pace (RPE: 5-9)

2km CD @ Easy Pace (RPE: 3)

Bexhill 5K

25 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5K Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

Hastings Runners Handicap 5K

30 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 Metres Strides (RPE: 8)

5km @ 5k Pace (RPE: 7-9)

2km CD @ East Pace (RPE: 3)

Alan Corke

45 POINTS

2km WU @ Easy Pace (RPE: 2)

10.3km @ HM – Marathon Pace (RPE: 6-9)

2km CD @ Easy Pace (RPE: 3)

Hawkhurst 10K

40 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

10k @ Varied Pace (RPE: 6-8)

10 Mins CD @ Easy Pace (RPE: 3)

Alfriston Trail Race

28 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

7Km @ Varied Pace (RPE: 6-8)

10 Mins CD @ Easy Pace (RPE: 3)