Let me know if you need to switch things around. I’ve put the Xmas Day parkrun in for now. The EOY 10 Miler on Sunday is an option and that would mean a lighter week in the build up. Merry Christmas Karl 🎄
*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!!
Another good efforts session, always tough but do enjoy.
Great work Karl. It was a rather subdued one this week, with fewer along, but you’re running great right now. I think if you stick with, combined with the extra gym worked we have lined up, 2026 is going to be huge running year for you. 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.
Nice solo easy 60 mins and strides. Mistakenly did extra 2 strides thinking had to do 10
Nice. 2 extra is worth a bonus point 😂 Great work Karl Coach Simon 🍊
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
Enjoyable Christmas Day parkrun. Bit slower than I hoped for. Only 4 strides today.
Pretty tough conditions to be fair. I still think that quick one is coming. I know I’ve said it a few times. If I get my fitness back in the New Year I’ll try and pace you at some point. As based on what I’ve seen in your training I’d predict you are in the low 22s right now if not threatening to break into the 21s. So keep believing, it will come. Coach Simon 🍊
