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Rye Summer Series 5K

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2km WU @ Easy Pace (RPE: 2)

5K @ 5k Target Pace (RPE: 5-9)

2km CD @ Easy Pace (RPE: 3)

A nice flat route but the wind can play havoc at the nature reserve so keep an eye on the forecast if it’s a PB you are after.

Very likely I will join you here. So obviously it’s against my self interest to offer you any kind of encouragement or positive vibes 😂

On a serious note use this as your intervals, perhaps even get the metronome working to guide you to a decent time.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

RPE

8:20

PACE

What a surprise I set off too fast. Seems to be my go to move! I think if I hadn’t, I would have had a bit more in me to carry on a quicker pace. Needless to say by 4km my stomach was killing and I could barely catch my breath. That with the sore glutes and I think I did alright considering. Been really trying with the diet and stretching. Obviously will take a bit longer to see a difference but after Sunday, it was nice to do better on a race!
Kelly DeRosa
Really well done Kelly. I think given the course was longer (70 meters longer than park run and about 40 meters longer than the Spring 5K) you might find that was the quickest pace you ran in a 5k this year. I was only 0.02 per km slower than my best time this year. Yeah the diet and stretching will take time, hopefully a few more weeks and you’ll start to notice the difference. The one thing I first thought when looking at that food diary the other week was “your poor stomach”. But we’re making some positive changes now which is great.
simon-linklater

Coach Simon