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3km-2km-1km

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2km WU @ Easy Pace (RPE: 2)

3km @ 10k Pace (RPE: 7)
2km @ 5k Pace (RPE: 8)
1km @ 3km Pace (RPE: 9)

2km CD @ Easy Pace (RPE: 3)

Credit to TRC for this one. A progression run, which would work very nicely with parkrun, albeit you need to do 1km fast beforehand.

Perfect session for the metronome. I would predict you want 170 (85) to hit 10k pace, 174 (87) to hit 5k pace and 176 (88) for the last km. Any questions just ask.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🤬 Way off pace today

PACE

I hate to admit it, I think this would have been easier with someone else! if you know of any other early Morning runners when I go back to work, send them my way!
Kirsty Marsden
All efforts are much tougher solo. My whole session last night was explaining to those there how much easier it is if you can tuck in with someone else and switch off mentally. Did you use the metronome? Again that serves the purpose of you quietening those negative thoughts because all you have to focus on is the beeps. I plan to use my metronome for my 5k race tonight. Let’s take the positives though and hopefully over the next few weeks you can train with others. Keep your chin up Kirsty.
simon-linklater

Coach Simon