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parkrun

LOAD: 30

10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

Get those legs moving quickly again.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Wasn’t aiming for a PB, but would have been happy with anything under 20 mins. Ran a 19:31, didn’t feel great and missed strides and wasn’t on time (imagine!). Had a late night and probably one drink too many as they were free, not ideal. I kept it pretty steady at just under 4 min kms, dropped off at the end of the 4th km but managed to pick it back up and do a fairly quick finish, not working too hard but working. It helped my hangover.
Sam Davies
A 19:31 given the preparation is still really good. Shows you how well you are running these days that you can comfortable break 20 without giving it a full effort. Wish I could do that. Solid effort Sam.
simon-linklater

Coach Simon