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2 x 5km

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2km WU @ Easy Pace (RPE: 2)

5K @ Half Marathon Pace (RPE: 6)
5K @ 10K Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

A really challenging but strong session to do close to a 10k race. The second interval will be tough so dig deep and focus on good form.

I’ve tweaked the plan so you can have Sunday off now. I know you don’t work in kms so you could do something like.

10 mins WU
30 mins @ HM Pace
parkrun with the 27 pacer
10 mins CD

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

8

RPE

PACE

Not as long warm up as on plan as didn’t get my arse moving quick enough this morning to get out the door!! But then did 3 miles at around my HM pace. Then Andy paced me at park run. We started off slower partly due to the number of people and partly due to the wind but we did pick up the pace and got quicker each mile, even sprint finished! Andy’s watch was 27.10 (parkrun time was 27.54 but we couldn’t get over the finish line so that obviously made us slower) Then a cool down to make it 8 miles.
Klare Beecroft
Really good session Klare and a strong parkrun time given the session lined up. I feel like you’re running really well at the moment and the introduction of some more speed work should make a big difference. Just keep up that consistency and I think you’ll keep knocking time off your parkruns and 5ks.
simon-linklater

Coach Simon