Loading...

HR Spring 5K

LOAD: 250

10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5k Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

In Bexhill now. Fast flat route. Ideal for a quick time. Pace yourself at the start and then in those final few kms try and beat those ahead of you and not be overtaken.

It’s hard for me to set any targets here. Ultimately it’s a race. So the only target should be bringing home the win. I’m not sure who’s in the field though. Ashley Vora would be the biggest threat but rumour has it his knee is dodgy. I know my Fin is down to run and he’s sneaked under 17 recently so whilst I think you are quicker than him, he could be a good measure. If it’s not that strong a field perhaps just tuck in with the leader and pull away towards the end. No need to go crazy here if you don’t need to, especially at this stage of the plan. Very best of luck Steve. Smash it.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

RPE

PACE

Well didn’t really know what to expect after the disappointing relays race I had but I knew I was faster than I was on Saturday, and proofed that to myself had to dig super deep at the end with the form breaking down spectacularly (I have a vid). Managed to get even splits too with a pick up at the end they were Mile 1 = 5.21 Mile 2=5.22 Mile 3=5.21 Little bit on the end 5.11 pace Super happy with that but I think we can get faster so let’s try and build some more speed in the legs. Onwards and upwards
Stephen Gates
I’m not surprised you clocked that time, super impressive and congratulations on the win. I would agree there’s more in the tank and have you closer to the low 16s one day, when you get the 5k strategy nailed down. I think ultimately, the real benefit of these type of events, is we push ourselves to a point that we are unlikely to hit in training. So in that sense, whilst at times they are pretty horrific the benefits are worth it. Also as you mention the form element. Something I noticed myself, trying to stay relaxed and hold our form when we are really working hard is a key aspect to performing at your best. That’s why I like the introduction of these and parkrun to your plan and think they will only make you a better runner. Great running Steve. And pass on my congratulations to Ellen for a fantastic time. To come so close to being first lady is a brilliant effort and if she’s a little disappointed at not winning, she should be really proud of herself.
simon-linklater

Coach Simon