Hastings Runners Handicap 5K

25 Points

2km WU @ Easy Pace (RPE: 2)
8 x 100 Metres Strides (RPE: 8)

5km @ 5k Pace (RPE: 7-9)

2km CD @ East Pace (RPE: 3)

SUMMARY 📝

So important to know your 5k pace and stick to that at the start. The temptation is to go off too fast and try to catch people up quickly, don’t. Keep it consistent, trust your pacing and then in that final km you’ll start to catch those that have made that mistake.

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COACH SIMON NOTES 🍊

Oliver Curd Trust 10K

15 POINTS

5 Mins WU @ Easy Pace (RPE: 2)

8km @ Easy Pace (RPE: 3-5)

Eastbourne 1 Mile

15 POINTS

15 Mins WU @ Easy Pace (RPE: 2)

1 Mile @ 1 Mile Pace (RPE: 7-9)

10 Mins CD @ Easy Pace (RPE: 3)

Elaine Wiliams 5K

25 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5K Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

Kings Head Canter

25 POINTS

2km WU @ Easy Pace (RPE: 3)

5km @ 5k Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

Last Leg Relays

25 POINTS

2km WU @ Easy Pace (RPE: 2)

3km @ 3km Pace (RPE: 8)
3km @ Pace of Team (RPE:5-8)

2km CD @ Easy Pace (RPE: 3)

Rye Summer Series 5K

25 POINTS

2km WU @ Easy Pace (RPE: 2)

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

2km CD @ Easy Pace (RPE: 3)

Bexhill 5K

25 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5K Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

Kent Relays

25 POINTS

15 Mins WU @ Easy Pace (RPE: 2)

3 Miles Approx @ 5k Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

X Country

28 POINTS

X Country

Pett XC

28 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

4 Miles @ HM Pace (RPE 6-9)

10 Mins CD @ Easy Pace (RPE: 3)