Sorry for the delay, I hadn’t added you back to my active team orange spreadsheet. Saturday? How will that work and why do it instead of a fast parkrun? Well reducing the intensity a little, but the same volume brings very similar gains. But the main different is it’s not as challenging. With 150 mins on the plan Sunday, we don’t want to overdo things and a hard parkrun every week followed by a long run is going to wear you out. Hence the switch. So how would you execute this at parkrun? I would do 1km before parkrun in the gardens at Zone 5: 10k pace. And then do an active recovery during parkrun, so rather than stop completely, either walk or very slow jog. Any questions though ask. Pace wise probably the quicker end of your Zone 5: 10k on the dashboard. Rest of the week looks good. Any problems shout.

Coach Simon🍊