If you’re free Saturday and the forecast is favourable for a quick parkrun we can switch that with Thursdays session if need be. But another really solid week. Any issues let me know. Keep up the great work Glenn.
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.
Good session
Excellent work Glenn. If you are hitting 4:10 splits around that loop you’re 5k time is soon going to be in the low 21:ss. Hopefully a nice confidence boost. Great that you know Anna. I love Anna. She’s great. I’ve been coaching her for 2 years now and have got so much joy from what she’s achieved. Honestly so proud of her and what’s she’s done since we teamed up. Coach Simon 🍊
3 Miles @ HM Pace (RPE: 6) 2 Miles @ 10k Pace (RPE: 7) 1 Mile @ 5K Pace (RPE: 8)
1 Mile CD @ Easy Pace (RPE: 3)
A good 10k session this, especially for anyone who has a habit of starting races too fast. This should allow you to finish strong. Work hard in those last 3 miles, that’s your opportunity to improve your fitness.
A bit too windy to hit 10k and 5k times on the way back. Certainly felt like 8 rpe though! :-)
Great work Glenn. And that’s they key when slightly off pace. Focus on that RPE and you’ll still make the same gains from the session. Often it can be disheartening when not hitting our splits and I know some runners who then ease off, but that’s the wrong thing to do. There will be sessions in the future where the pace feels like you are cruising. But another strong session ticked off. Coach Simon 🍊
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.
Switched Sunday for this morning as I won’t be able to get out for a long run then. Unfortunately my Garmin ran out of battery before I could save the run. However, it was just over 12 miles at around 9 minutes per mile.
Might ask Father Christmas for a new Garmin :)
Great work for getting this done early Glenn. Nice pace too. Yeah the Garmin you have is fairly basic and some of the new ones are really good. Something like the Garmin Forerunner 235 isn’t that pricey and will do a really good job. Coros is also a good brand and they do some nice watches will long battery lives. Coach Simon 🍊
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
Son’s football was called off so made it down to the parkrun for the first time in a while.
Bonus. The only thing I would say is we only really want to run hard twice a week. So I think with those 2 main sessions already done it would have been better to run this easy. If we do too much that is when the injuries creep in. All that said. Great time today in those conditions. Coach Simon 🍊
