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Hastings Runners Handicap 5K

LOAD: 30

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.

No pressure here, just see it as an opportunity to get that fitness back on track. If anyone goes past you, just relax. As long as you keep going it doesn’t matter where you finish. And if you can use that person in front as a target to try and catch. Very best of luck Rachael.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Mixed feelings! Glad I ran and now kinda know where my 5k time is at, probably went off too fast as I had no idea what pace I could run at. Disappointed that I’ve lost so much fitness, literally couldn’t of gone any faster, was nearly sick at the end!
Rachael Inns
What is your 5k PB? Strava is telling me it’s 24:34. In which case you’re not actually that far away right? Given the last few months that’s not a massive gap. I dropped back from 19:30 to 21:00 last Autumn when I focused on Beachy Head marathon. And that was without missing any training, slowly but surely it’s come back, and now 10 months later I’m running my best again. I also think we need to change your mindset. You start this feedback with that acceptance, but then you are disappointed in yourself. Imagine if I always left you negative feedback with words like “disappointed”, “way off your best” and “must do better”. What would you do? You’d sack me right? So sack your negative self, try to be more compassionate, accept where your fitness is right now, but also that you’re doing something about it and the journey back will hopefully be fun and when you get there you’ll feel proud you stuck with it. Talk to yourself like I talk to you. It will make a huge difference. PS. I was impressed with this time you ran here. So well done Rachael.
simon-linklater

Coach Simon