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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.

1st week of the plan, work hard, but don’t put any pressure on yourself, just do the best you can!

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

Maybe a little fast on way out as I couldn’t maintain it. It was a reasonable run but slow compared to my Parkruns this year.
Alison Gray
Well done Alison. Pacing takes a lot of practice, but it is a vital part of running good races. Get it wrong and it’s almost impossible not to slow down. In this format it’s even harder to go off at the right pace though so I wouldn’t worry too much. We’ll get there!
simon-linklater

Coach Simon