Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
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.
Strides completed.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
Supporting Sarah Denman W2R Graduate and her sons.
Did some looping back.
Awful weather 🫣🫣🫣
Well done Mark. Nice to see you. The weather was miserable again. Coach Simon 🍊
90 Mins @ Easy Pace (RPE: 3) 30 Mins @ HM Pace (RPE: 6)
Let’s introduce some half marathon pace into your long run. Practicing goal pace when the legs are tired is a good test and simulates how it will feel on race day. Dig deep. You got this.
Runs completed – 30 Tempo was tough.
Feet sore when I finished.
Met the 8am group as we were heading along the Coastal Path.
Awesome work Mark. It’s good to experience that tough finish, as that’s great practice for race day, but you’re well set to run a strong time at Paddock Wood this year. Coach Simon 🍊
