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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.

With the parkrun PB in the bag we want to start improving your speed endurance a bit with the Great North Run one of the priorities. So session will vary now on Tuesdays with that in mind.

simon-linklater

Coach Simon

FEEDBACK

2

ENJOYMENT

9

RPE

5:19min/km for the 10k, 6:19min/km for marathon pace

PACE

Started off well but ended badly… Felt quite tired even after the warm up. Managed the first 3x fast 1km reps but these felt like all out intervals, was blowing out hard at the end of each of them. Had to take approx 1min break at end of the first and second 1km @10k pace before the marathon 1km’s. Then stopped for 5minutes at the end of the 3rd set, where I blew up mentally and seemed to talk myself out of doing it 😥. Not sure what’s happened but feel my fitness has regressed the last few weeks since being away. My weight feels like it’s ballooned and I’m carry a lot around like a bloated sack of potato’s. Think I need to get my diet in order, but finding it hard to get the balance between enough fuel to train with and not overdoing it. The 10km pace for Sunday feels un-doable right now and the marathon pace looks scary too. Sorry for a bit of a moan – might just be a bad day/bad run but probably best to give the honest feedback!
Andy Wood
My 10K PB is the one that has eluded me for the longest now. Over 2 years. So I entered the Seaford 10k a few months ago. I was running well in training, it was a fast flat course, everything was set up nicely. My time to beat 40:54. I ran 42:58. 2 minutes off. Granted it was windy, but I felt so far from where I needed to be it was a humbling experience. It felt like a massive setback at the time. I was gutted. 2 weeks later I rocked up to Hastings 5 Miler, another windy day, this time I had a pacer to help me, but I didn’t know what to expect having tanked the Seaford 10K so badly. I ran a 50 seconds PB averaging 4:00 per km. I felt amazing, the best run I’d ever had. The point being running can do this to us. There are just days it chews us up and spits us out. It has no respect. It’s ruthless. It can be demoralising and it’s tough. So I appreciate your honesty. It helps and I think there are a number of reasons why this session went badly. One, the sudden drastic change in training paces. Partly my fault, partly your own for running such a good 5k PB a few weeks back for your 100th 😂 The others being the heat, so much tougher in the heat, looking closer at your splits I think you probably went off a bit too quick, there were some 5:05-5:15 segments in there. Remember Sunday you can run a new 10k PB without ever going quicker than 5:30 if you pace it right. So don’t let this run effect your confidence too much for Sunday. And it’s a completely different day, a completely difference experience. Don’t be hard on yourself here, move on. The one thing I would suggest we do differently if this situation arises again is just drop the pace. I’d rather you have done the 10k splits in say 5:30-5:40 and get them all done that run 5:20 and stop short. But it’s all a learning curve, in the big picture you’re making some really good gains, and there will always be setbacks along the way. Sit in with that 55 minute pacer Sunday and just see what happens. It might not work out, but you might be surprised how it goes. Regardless what happens you’ve still got that 5K PB in the bank. Chin up Andy.
simon-linklater

Coach Simon