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5 Mile Tempo (10k)

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1 Mile WU @ Easy Pace (RPE: 3)

5 Miles @ 10K Pace (RPE: 7)

1 Mile CD @ Easy Pace (RPE: 3)

This is a session you want to do close to your goal race and it’s an opportunity to practice running at your 10k speed.

This is the HY race. Permission to push the pace here. Depending on the effort needed we might want to switch up Thursday and Friday just to give you a bit more rest after this one. But very best of luck. Look forward to hearing all about it.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Well what a great bit of fun that was, I was last to go off a mere 25min behind the first runner and 6 min behind the person infront of me (nicky stiles) but went for it but also to try and save a bit for the climb back to the church. I could see Nicky about 250m ahead coming back up peter james lane to fairlight church so I took a gamble on the path just past mallidams as it cuts the corner off but is very steep. Well I was very overgrown and I had to hike it got cut to shreds in the process but it did still bring me out only 50m of the back of nicky but I was done by then and had no fight left, stinging and bleeding for the last .3 of a mile I was done but managed to finish in 3rd only 20 sec or so of nicky which I was happy with considering he had 6min on me. Susannah went and won it so really happy for her and I won’t live that one down for a while. All in all hip was ok still present but ok and happy with how I ran.
Stephen Gates
3rd given you went off last. Love the fact you tried a sneaky short cut, even if it didn’t quite work out. I think it’s important to include things like this in your training and running. After all we run for fun. And by the sounds of it, it was a very good session in terms of pushing hard. Glad the hip felt ok too, especially given the challenge of that route. So nice for Susannah to come home in first. Really pleased for her. Awesome work Steve. Always ask if there is anything like this which catches your eye and we can tweak the training to accommodate.
simon-linklater

Coach Simon