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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.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Well what can I say 😊 I got it all done today ✅ 10 min warm up, strides 🥳 and parkrun . Thank you so much for showing up in those conditions and pacing me. I took so much from it, it felt different and I wasn’t all over the place with my pace like usual. I’m going to try really hard with pacing in my future park runs. I gave it everything I had today and although it was about 45 seconds off of my PB I really feel I can see that in sight if the conditions were a little more favourable. Hopefully one day I will get there with more efforts and hard work. I am really pleased though with how it went and don’t think I could ask for more from myself today. Just to add to this I know this wasn’t about getting a PB today…. Although close and I actually think that helped with my mind set of just doing my best and focusing on pace 😊
Michelle Fox
You did great and you proved the pace is there to PB over 5k. We were on for it through 3km, but the wind was gusting up to 30mph out there today and obviously the rain at the end just topped it off. If felt like your RPE was perfect though. Controlled for the first few km and then working hard at the end. That’s exactly what you want. I really feel that you’re running close to your very best right now, even with those few weeks that didn’t go to plan, so you should be coming into these upcoming races feeling confident and excited about what can be achieved. It’s fun for me to pace as well, because it gives purpose to my easy miles. I’m hoping to do a lot more of it once Chester is out the way. Really well done Michelle.
simon-linklater

Coach Simon