10 Mins WU @ Easy Pace (RPE: 3)
2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10
10 Mins CD @ Easy Pace (RPE: 3)
Another simple but effective session. 10 x 2 minute reps with a 90 second recovery. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪
The sessions we are starting with are a bit basic, but they will get more interesting, especially in the 2nd half of the plan. When I do efforts solo I use a metronome. So it helps with my cadence but also it’s like having your own little pacer. So setting the BPM to a little bit higher than you normally run (so perhaps 170) and then just trying to hit the ground with the beep. I did a whole training plan in the past using a metronome (during lockdown) and helped me knock about 3 minutes of my 5k time. Any questions just ask. I use an app called MetroTimer although lots of good watches have metronomes as well.
