Training Plans & Runs | Bexhill 5K | Online Running Coach

Early forecast suggests light winds which is great. A pretty quick turnaround since Saturday’s attempt, but another good opportunity to have a crack at that sub 18. If the pace does drop, don’t ease off, keep pushing hard and get the best time possible. Even if it’s 18:30+, you still want the benefits of a hard 5k from a training perspective.

Coach Simon

FEEDBACK

8 ENJOYMENT

RPE

PACE

This was my best ever 5k. Deliberately chose two days rest beforehand. Warmed up 2k beforehand and knew the weather was above 20 degrees so wore a hat. Did strides with Michael so knew I was sharp. Started well knew Ross was going to running around 18 on the dot, 1k felt like he was slightly behind the pace. So pushed on through and race my own race first 2k absolutely flew by felt really comfortable. I knew at 2.5k I was perfectly on pace. It began hurting though, I remember watching a nick bester video where he calls 3-4k in the 5k “no mans land” where you no longer have the adrenaline of going through half way at pb pace and you’re too far from home to go. With one mile to go Ross overtook me and I had to dig really deep but remember it’s less than six minutes. When it hit 4k that’s when I knew I had it. I have the power and speed in my legs to finish strong and I did. Pushed hard last 400 metres went past Ross and after 3 miles averaged 4:45 a mile pace to clock a massive pb of 17:40. This was in my eyes my hardest pb this year!

Jack Matthews

Thank you so much for this feedback. It’s great to read and makes me get a real appreciation of how the run went. If you hit “Save” it will stay on your dashboard forever and you can go back and read it from time to time if you need a lift. Firstly congrats on your PB, sounds like you ran the perfect race, getting the early pace right and then really digging deep before a big finish. Going forward you can obviously take what worked really well here and apply it to future races, or those where you are really chasing a quick time. So that extra rest beforehand, the WU and strides, which I believe are key. And also that 4th km, always the worst, and is often make or break. Fantastic work Jack. Only half way through the year and you’ve achieved so much already. Time to tick off that 10k PB!