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Hastings Runners Handicap 5K

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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)

So important to know your 5k pace and stick to that at the start. The temptation is to go off too fast and try to catch people up quickly, don’t. Keep it consistent, trust your pacing and then in that final km you’ll start to catch those that have made that mistake.

I think it’s important just to treat this as a fun event. As with any 5k it will be tough at points, so keep working hard and stay positive but don’t worry as runners come past you.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Was a big fearful if this, I guess it was going to show me what level I’m at in the shorter distance, having not done many at faster pace. So 28:34 was ok and probably my fastest 5K this year. Not many overtook until the end, and I managed to overtake at least 1/2 a dozen. So I’ll take it and be happy 😊. WU and CD substandard though, but I did at least stretch, which the Bimblers are not good at!!!
Su Sparkes
That’s a really good time and just highlights that you are running well at the moment Su. I like the positivity as well. Perhaps at times I am a bit of a nag about WU’s and CD’s, but they are important and it’s good to set an example to others. But overall a very good result, especially if there was some post race feat in there too.
simon-linklater

Coach Simon