Feel free to move things around this week. The 10k sessions is a good one and last opportunity to really improve that 10k pace ahead of next weeks races. Any problems let me know and Merry Christmas to you, Matt and family 🎄
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
Got out with Matthew, which was nice
That’s cool. Great that you guys get to run together whilst you are down. Well done Ben. Coach Simon 🍊
Great session inspired by the Running Channel. Bit of a threshold session in disguise as you should find heart rate never gets beyond Zone 5. It’s doesn’t need to. Should feel comfortably hard. Keep the 400s at 5k pace for that same reason.
Did a condensed version due to time constraints. Hope you had a great Christmas Simon
I understand that. It’s a big session. Respect for getting out there and doing this Christmas Day. You’re 8 points short which is 30 mins of easy running if time does allow for that extra later in the week. But really good pace here and great to cover that distance in the time you ran for. Merry Christmas Ben, all good hear thanks. 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.
Got up late and missed parkrun but did my own in the lanes near my parents’ house. Did 100m strides + 50m easy for 1k before the 5k. Hope that’s ok
No worries. You weren’t the only one on the team to have a bit of lie in. Decent 5k time too as well. No worries about the slightly extra bit of WU, a few bonus points are always good. Great work Ben. Looked like the 5k was around the 18:30 mark? That’s decent solo. Coach Simon 🍊
