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Hastings 5 Miler

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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’m so impressed with your last 2 race times. Seaford was tough in the wind, the hills at Rye are brutal. You smashed them both. Confidence should be good coming into this one and your time of 50 odd minutes last year is there for the taking (wind permitting of course). My feeling is 9:30 miling is a strong target and gives you something to focus on early in the race and hold onto into the last few miles. This is no quicker than you ran at Chichester for 10k earlier in the year.

Target Pace: 9:30 Target Time: 47:30

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

9:34

PACE

Chip Time 48:02 – delighted with that, fine with going up wind, struggled with the heat on the way back, caught by running buddy Lou as she was struggling, stayed with her until we got to the upper promenade when she told me to go on, caught up with the other Lou along Pelham Place and supported her to finish the race. I now ache.
Mark Dunn
Brilliant running Mark. Another really strong race time. Feel like we’ve got you back to your best in these last two weeks. I’m so pleased and you should be really happy too.
simon-linklater

Coach Simon