Sorry. Efforts are back. My advice would be pick one of the others in the group and just run with them. That makes it much easier. I can recommend someone on the night if a little unsure. But there are normally a few suitable candidates and as it’s your first one back we can keep it steady. We don’t want to be pushing too hard too soon. A solid week though with 100pts up for grabs.
Coach Simon๐
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
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.
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.