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8-6-6-4-4

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10 Mins WU @Easy Pace (RPE: 3)

8 Mins @ 10km Pace (RPE: 7)
2 Mins Recovery

6 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

4 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

10 Mins CU @Easy Pace (RPE: 3)

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

A really good session back on the track Monday.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

8

RPE

PACE

All went well , was able to keep up a good pace in my training shoes I I’m going to change my speed race shoes they are feeling a bit uncomfortable and not givinging me enough stableilzation on the inner heal. Maybe they are coming to end of their life , I will be going down a grade for my marathons , as my speed is not quick enough , the quicker ones are ok for the flat 5 k park runs, ,no niggles ,I’m going to change my long run Thursday to Wednesday to give me extra rest day before my 5k park run
Allan Payne
That’s fine regarding the long run switch. A really strong session on your part and consistently under that 2 minute mark for the lap which is a good marker for you. Unless you’re running a marathon in under 3 hours I’m not a fan of wearing the really quick shoes. As you say, there not stable enough and we just don’t fast enough over that distance to warrant it. Finding a shoe that is more about comfort than speed is more important for the marathon in my opinion. For me that’s the Saucony Endorphin Speed. My carbon plate shoes will be saved for 5 and 10k races.
simon-linklater

Coach Simon