10 Mins WU @ Easy Pace (RPE: 2)
5 Miles @ 5 Mile Pace (RPE: 5-9)
10 Mins CD @ Easy Pace (RPE: 3)
5 miles is a really tough distance to get right. Rest assured, this is tough. The first mile is so important, don’t go off too quick and you’ll set yourself up for a strong race.
I know you’ve been disappointed your not running as well as 12 months ago. But I looked at your Rye 10 time from 2 years ago and it was similar to last week. Plus I think you’re clearly much stronger now than back then. So if we get that pace back too, then overall the improvement in your fitness has still been good. It’s all about cadence here. Although we don’t want to focus too much on that and shuffle. But if you can keep the feet moving fast and in the high 170s, you’ll run a better race. For me when I focus on my arms, our arms and our legs move in sync. So if I want to run with a high cadence I know my arms need to be both efficient and moving quickly. When my pace drops I can feel my arms swinging too much, both forward and across my body. So I focus on a short sharp action with my arms by my side and this works wonders for my cadence. No targets here other than run tall, and try and get that cadence over the 175 mark. Best of luck Sue. Positive thinking all the way.
