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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.

Two things I’d like to really get right here. 1. Early pace. We practiced this last week in the session, so don’t go off too fast. 2.Form and stay relaxed. When it gets tough in kms 3,4 and 5, and it will get tough, switch the mind to form, especially those efficient arms, and keep telling yourself to relax. Very best of luck, although not too much luck as I want to catch you 😂

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🤬 Way off pace today

PACE

No runner feedback!
Karl Beaney
Sorry to hear this didn’t go to plan. What I would say is we’ve ramped up the training a bit of late, and it will take time to adjust to that. You may even go backwards a step before you see the rewards for your hard work. Why would that happen? Simply because you’re a little more fatigued and tired for the extra miles. But stick with it, your time will come and sometimes disappointing runs like this, make the good ones even more sweeter.
simon-linklater

Coach Simon