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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.

Let’s see where the fitness is at with a high effort parkrun. You’re running great so confidence should be high. Try and dial in that pacing we’ve been working on. As a coach I love nothing better than consistent splits (wind permitted of course), so the more even you can run them, the better, which means not going off too fast and digging deep in those last few km.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

I did it coach!! Those cleverly planed training worked soooo well! You are soooo genius Simon🤩 The target pace was at 4:36 /km but it went even better 4:32/km. I felt so good. It was hard but I made the pacing. (I had a good helper Matt beside me at the last mile) Thank you so much Simon 🙏
Manami Cheves
Fantastic running Manami. I was so pleased to see this time. Not that far off you PB now so it shows you how well you are doing. Lovely that you got to run with Matt as well. He’s such a top bloke. And all round great morning.
simon-linklater

Coach Simon

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