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parkrun

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10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

So whilst we won’t be doing any intervals during this plan, parkrun each week is that opportunity to test yourself, to work hard, push yourself out of your comfort zone and make some big gains. Improvement takes time though, so be patient and the times will slowly start coming down again. If you’ve not done strides for a while, start with 4 x 50 metres. Then we can slowly add to that. The worst case scenario would be getting a muscle injury smashing out 8 x 100 metre strides in week 1 of the plan.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Great run today. Fastest parkrun this year. Legs felt OK really happy the doms has subsided. Ran for 30 minutes. Took 2 minute walk break then ran the rest. Also I wasn’t winded at the end like I can’t breathe! (I’ve had that last couple of parkruns). Vo2 max has increased to 37! I feel it will be quite soon that I run it all. Can’t wait for next Saturday!
Lucy Brett
Love this!! I think we’ve learned an important lesson this week, just not to panic when something does hurt. It’s going to happen, but that’s when the recovery is so important and the magic happens. No doubt your improved fitness here is because you ran those 2 x 30 min runs without stopping. Best time at Hastings in over 2 years. Let’s not underplay that, it’s huge and a brilliant start to the plan. You should be really pleased with yourself, I am, something to keep building on as well. Exciting time ahead. Fantastic running Lucy. Sorry I didn’t see you, Conal was struggling today after his run, so I had to make sure he was ok. Which he is.
simon-linklater

Coach Simon