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5K On/Off

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2km WU @ Easy Pace (RPE: 3)

1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 5)
x 5

2km CD @ Easy Pace (RPE: 3)

A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.

This a session aimed at the Hastings 5 Miler. So if gets tough, imagine yourself running that race well, and use that as motivation. It’s what you do in these sessions, not race day, that determines how well you’ll do. Good luck.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

6

RPE

5:58, 6:30,5:46,6:40,5:49,6:54,5:46,7:10,5:30,6:53

PACE

This was good, I was close to target, I did, again turn too early 🤦🏻‍♀️I do Like a pace change. Although tho k this is my shot run week 😳🤔
Kirsty Marsden
Really well done Kirsty, yeah sessions like this can be fun to mix it up and splits look good. If we can sneak under those target paces then even better but consistency will always yield good results in the long run.
simon-linklater

Coach Simon