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5K On/Off

LOAD: 34

2km WU @ Easy Pace (RPE: 3)

1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 5)
x 5

2km CD @ Easy Pace (RPE: 3)

A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.

It’s good to get some 10k work in with a few races coming up. Obviously with Thursday only a few days away keep it relatively steady and conserve some energy.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

PACE

As a session, I enjoyed that and can tell it’s a good one to have in the plan – the weather not so much. The wind destroyed me 😖 Some of the reps into the headwind were significantly slower than plan but still with a high rpe! There’s not a lot can be done about the wind (especially around here!), it just made it hard to judge the progress of the run in any way.
Jamie Tiltman
Yeah it’s frustrating. As long as the effort is there, that’s what matters the most. Personally I do a few things differently in this instance. Normally I’ll head for somewhere more sheltered. In my case Alexandra Park. Even if it means doing 10 loops of a km, if it keeps me out the wind, I prefer that. Alternatively I ensure the majority of my easy kms are into the wind. It takes some planning but if you get it right you could do the 2km WU & CD into the wind, and 3 of the marathon km reps into the wind, that way all your 10k reps and 2 of your marathon pace reps will be downwind. It just allows you to dial in on the pace a bit better. Some see it as cheating, but I enjoy my running more when I feel like I’m moving well and consistently, hence why I adopt this approach. But an excellent session banked and glad you enjoyed it. Well done Jamie.
simon-linklater

Coach Simon