Don’t go off too fast as 20 reps is a lot. RPE towards the end of each rep should be a 9 and pace will be towards the lower end or just under your 3k targets. Consistency is the key.
Pleased that I did these at the Track..
Great to run with Sue we kept each other going.
Yeah it’s a good vibe on a Tuesday morning and always good option if you are free. Nice to have Sue for company as well and an excellent pace. Well done Mark. Coach Simon 🍊
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
Looked after 3.5-4 Mile Group with Chrissie’s help.
Completed Strides afterwards.
Well done Mark and thanks for helping out with the group. Well done on smashing out your strides too. Coach Simon 🍊
Great work Mark. Yes Debbie is back on the Team now and training well. Also a member of Bexhill Leisure Centre as you obviously now realise. Coach Simon 🍊
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
I had agreed to run with Chrissie today and do not spot that had changed my run.
I would be happy to support Chrissie again.
Debbie also joined us.
Easy pace.
Pads under my toes sore.
No worries and thanks for helping Chrissie. What I would say though is by sticking to the plan over the past 2 years you’ve stayed injury free. Something I managed for 19 plans on the spin, then did a week off plan, got injured. So by not following the plan there is always going to be the greater risk of picking up an injury. I have changed this week to reduce the Sunday run to 60 mins so you get the recovery you need. We just need to be careful that’s all, but always happy to make changes so you can do runs like this Coach Simon 🍊
