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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.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Very pleased and satisfied. Doing it once was good. Now it feels like I might do it regularly with the help of a good pacer. I held back a little bit on my strides. Was soaked through by the time the run started but not chilled as it’s still early autumn. It was surprisingly a little crowded at the start but I didn’t worry too much about Jack getting ahead. I had my usual thoughts of giving up and dropping my pace throughout the run but really feel that I am a lot stronger than I was two or three months ago. I have the pace and now I also have the stamina to maintain it. A real pleasure running with you coach Simon, and good to see you cruise past towards the end.i need to maintain this into the spring and I will be in really good shape for Seville marathon.
Conal Tracey
Pleasure was all mine and there was a moment where I did doubt I could keep up with you. But I love that challenge and it’s so much more fun with others around. I think being selective how often we chase a sub 20 is wise and once a month is a sensible approach. But as you say, the fact you’ve backed up that first sub 20 with another, is so impressive. Awesome running Conal.
simon-linklater

Coach Simon