2km WU @ Easy Pace (RPE: 2)
8 x 100 Metres Strides (RPE: 8)
5km @ 5k Pace (RPE: 7-9)
2km CD @ East Pace (RPE: 3)
So important to know your 5k pace and stick to that at the start. The temptation is to go off too fast and try to catch people up quickly, don’t. Keep it consistent, trust your pacing and then in that final km you’ll start to catch those that have made that mistake.
Mark won this race last year. The reason he won is in the months leading up to it he would come along to efforts each Tuesday and when we turned at halfway in each rep, I’d say to Mark, “Don’t let them catch you”, referring to the others in the group. So he was used to be chased. Come the handicap 5k, when it got tough, his mind wasn’t saying things like “this is horrible, I can’t do this, I need to stop”, he was was thinking one thing “Don’t let them catch me”. And they didn’t. So on this occasion, as we embark on our H2H challenge, you’re focus in that last few km is “Don’t let Simon catch me”. It’s still important to go out steady at your own 5k pace, otherwise you’ll blow up, but at the end of this race, use me as motivation to dig deep and keep running fast. If you can do that, I won’t catch you. Good luck Lou.
