*Recoveries: 120 Seconds for the 5 Mins Reps. 90 Seconds for the 2 Min Reps.
A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!
I would go so far as to say, that was good. Pleased with my effort but my foot isn’t thanking me for it since
Great work Jo. Another excellent session ticked off. Definitely keep an eye on the foot and see what happens over the next week or so. But loving the effort at track right now Coach Simon 🍊
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
Got the 60 minutes done early evening, in the dark and bitterly cold in the wind. Foot was complaining by the end so didn’t do the strides
Well done Jo, no worries about the strides on this occasion. Sensible to miss them out if the foot was hurting. Coach Simon 🍊
5 miles is a really tough distance to get right. Rest assured, this is tough. The first mile is so important, don’t go off too quick and you’ll set yourself up for a strong race. Pace should be right at the top of your Zone 5, 10k target. Towards the end you’ll be working in Zone 6 though from an RPE and heart rate perspective.
I was in two minds about doing this today but in the end the foot wasn’t too bad during the run and I was about 7 minutes faster than last year!
7 minutes is huge. That’s a fantastic improvement, so really well done Jo. I’m glad the foot was ok. It’s always a difficult dilemma to know what’s best. But seems it was the right decision on this occasion. Great running. Coach Simon 🍊
