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8 x 2 Mins Hill Reps

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10 Mins WU @ Easy Pace (RPE: 3)

2 Mins Uphill (RPE: 8)
3 Mins Downhill @ Easy Pace (RPE: 3)
x8

10 Mins CD @ Easy Pace (RPE: 3)

Find a gradient not too steep that you can up continuously for 2 mins. Use the downhill as your recovery

The gang are back doing hill reps this Tuesday if you want to join us. Just be wary you have the long run planned Sunday so don’t overdo it. Keep the pace steady.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

PACE

As much as it upsets me to say, can you please take aerobics out of my schedule for the next month 😢 my knee twinged in class last night & I felt the repercussions tonight. The only other pain I’ve had this plan was also from aerobics so I’m going to be sensible while it’s only a niggle & not injury. Rtts is my main priority for now.
Stacey Hayler
Sorry we didn’t get much chance to interact on this session but well done for doing what you did. Wise move to adjust it slightly. I’m glad you’ve decided to stop Aerobics for now. I didn’t want to be mean and take it out myself but realise the importance of getting more rest, especially with Sundays long runs. Hopefully this change will make all the difference in terms of the knee. I can only assume the different moment patterns of the aerobic class are probably causing the issues.
simon-linklater

Coach Simon