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1km & 200s x 8

LOAD: 400

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
90 Second Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.

I know you did 1km reps last week but this is a great session and proved really popular. Stick to 10k pace in the 1km part and then kick for the final 200 metres of each rep. Drop the recovery to 90 secs if you feel that benefits you.

simon-linklater

Coach Simon

FEEDBACK

4

ENJOYMENT

RPE

PACE

Was fairly unmotivated to do km reps again but saw your instagram post about that 10km – (2X2KM,5X400M) session and looked fun which pushed me to get a session done!
Kieran Brooks
I’ll need to do a few more instagram posts in that case. I had a 3rd fast parkrun in a row in my plan and having PB’d last week I just couldn’t bring myself to do it. So smashed out a progression run instead. Again if I set something you don’t fancy, just message me saying that, with a library of alternative sessions at my disposal we can easily mix it up. It’s important to go into our tough sessions feeling excited about the challenge and motivated to work hard.
simon-linklater

Coach Simon