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parkrun

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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.

No worries if you prefer to do it easy, but in that case we’d need to find another 40 mins easy somewhere in the week to hit the training points target. Seaford is a pretty quick one and you’re running well so a good opportunity to post a decent time if you are feeling fresh.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

That was tough, lost a good 10 seconds by being too far back at the start and having to wait for gaps to appear. Splits were pretty consistent (for me at) 8:56, 9:04 and 8:48. About a minute off my my PB but really pleased as calf held up well and haven’t done much speed work in the past 12 weeks! Target pace 8:46, Strava showing average pace as 8:54/mile.
Rebecca Richardson
Nice. That’s a really good result given the lack of speed work of late. It’s good to lay down a marker which you can then chip away at as the speed endurance improves. Well done Rebecca. Hope you enjoyed the day as whole?
simon-linklater

Coach Simon