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20 x 1 Minute Reps

LOAD: 240

10 Mins WU @ Easy Pace (RPE: 3)

1 x 60 Seconds @ <3K Pace (RPE: 9)
60 Seconds Recovery
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Another very simple session. 60 seconds on, 60 second walk or static recovery. Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep.

Getting some quality speed work in this week. Towards the end of the plan we’ll include more marathon paced miles.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

9

RPE

PACE

A bunch of my girlfriends colleagues started a running group so joined this week (10x400m) was originally planning to do an extra 10 to hit the session but we went of in waves so i was last chasing everyone down and got a bit carried away running low 70s 400m (full of lactate) but overall good fun session and good to hit that top speed!
Kieran Brooks
Bloody hell that is fast. If you do get the chance to run your intervals in a group then definitely give it a go. I think all we need to be careful of is does the training load fit the plan. As long as it’s close it’s not a problem, but just something to bear in mind and feedback going forward. But yes, I’m always keen to encourage running in groups, so much easier to motivate yourself and push that bit harder.
simon-linklater

Coach Simon