Another strong week. Tuesday’s sessions is a good one, but if you did want to join the group that is fine also. You’re going really well right now though, so keep up the excellent work.
3 Miles @ HM Pace (RPE: 6) 2 Miles @ 10k Pace (RPE: 7) 1 Mile @ 5K Pace (RPE: 8)
1 Mile CD @ Easy Pace (RPE: 3)
A good 10k session this, especially for anyone who has a habit of starting races too fast. This should allow you to finish strong. Work hard in those last 3 miles, that’s your opportunity to improve your fitness.
Bit under pace didn’t feel my best today for some reason but got the miles in.
Getting those miles in is always the most important thing and we’re not always going to be on top form. But well done Jamie. Other days will feel much easier I am sure. 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.
Did this on the treadmill with mum, got 8 km in felt good and got in a good pace.
I heard that you mum and Caitlan where paid a visit 🤦♂️😂 Well done for getting this done as well. Definitely warmer and drier in the gym. 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.
Just under pace at 4:29 but got 1 km in exactly on pace, felt good just needed little extra push.
Great running Jamie. Been a really good week. I think there’s definitely quicker there but it’s getting used to running at that higher effort for a sustained period of time. In my eyes you can definitely improve on this in the future, but it will come, keep smashing out weeks like this and you’ll comfortable in the 21:ss soon. Coach Simon 🍊
