Loading...

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.

A real test of pacing. 9/10 runners will set off too fast here and blow up. So keep an eye on that early pace and stay patient, then when you reach that last 1km you’ll have energy left to overtake lots of runners who set off too fast.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

I’m sure Most would say I should feel happy with this but I can’t help but feel a bit down about it 😔 I really tired, done nearly everything right, warm up, stretches, kept a check on pace, 10 seconds to quick in the first mile, 5 in the second but think I was close to being on target. Here is my break down. My 5 km all time BP set about 6-7 years ago is 24: 58 – my best time so far this year has been 25:37 and tonight my time was 25:07. So a better time by 30 seconds but I really hoped for better. I have always know shorter distances are not my thing, I feel I am improving more over longer distances and this is what I am really happy about. Don’t know why I keep putting myself though it for these 5km and shorter runs as it just makes me feel deflated and like I’m so slow and totally rubbish 😩 But Saturday I will push on again at park run 😊
Michelle Fox
I think you’re being way too hard on yourself here Michelle. As you say, you’re a matter of seconds off you 5K PB and in the grand scheme of things, we haven’t been working together for that long. Last year a did a 16 week training plan dedicated to beating my 5k time. I failed. It’s one of the few training plans I’ve done that didn’t end in success. But all that hard work I put in contributed to improving my fitness and 5 weeks later when I wasn’t chasing it, I ran a 5K PB. And I’ve since beaten it twice. The last 2km of a 5k race are pretty horrible. But the reason we put ourselves through that and keep going is the impact it has on the rest of our running. The easy runs get easier, our half marathon times improve, so for those 10 minutes of misery, the benefits are huge and why we do push in those moments. Hopefully on Saturday there will be a 25 minute pacer. My advice would be try and stick with them, if you do drop off, don’t beat yourself up, instead keep trying, but the only goal you should have is keep as close to the pacer as you can, no matter how tough it gets. Then at the end, look at your watch and see how you got on. Tuesday evenings session with the group was all about mindset and how if we can switch off mentally and get those negative thoughts out of our head, it can feel easier. See if you can do that on parkrun Saturday simply by focusing on the pacer (if there is one) and nothing else. Oh and congrats on your best time this year.
simon-linklater

Coach Simon