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5 x 1km

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2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

I’m looking forward to this one. 5 x 1km in the park and a good opportunity to see where the speed is. I think you’re capable of knocking a few seconds of the target time on the dashboard.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

PACE

The nice man in orange had a different good word for me at the end of each lap, so I did an extra one!! But seriously… I, too, was impressed with my consistency but it does beg a question: did that make it RPE 8? I guess I would run faster for shorter distances (say for 400/500m) or sprint for something much shorter (like 80m!). So would you classify the other options as 9 and 10 respectively?
Neil Jeffries
Fantastic session Neil, really impressed with your consistency. It’s an interesting question regarding the RPE and hopefully my own experience can shed some light. I did 2km and 400 metre reps. Whilst I was naturally running faster over the shorter distance I feel my RPE spiked during the longer reps because of cumulative fatigue. 10 would be the effort you put in in the final 100 metres at parkrun. 9 is probably when you’re working really hard in that last km of a 5km. 8 is hard, but has an element of control to it. But I also like that mindset. Yes I did great, could I have worked harder? Something I’ve often asked myself. The only way to truly answer this is to go down the heart rate approach, happy to discuss that if you wanted. But in summary a fantastic session, well done Neil.
simon-linklater

Coach Simon