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.
