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8 x 400s & 200s

LOAD: 260

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 8

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.

I would say hold back a little here. Get the speed work in but don’t overdo it. We’ve entered the taper and pushing 9/10 here really isn’t going to impact your London time. 7/10 effort is a smarter move.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

7

RPE

PACE

Wasn’t quite feeling it but more I did the better I felt. I did go slower than normal held myself back on some reps. Had a little pull top of my quad into groin so Went for a last minute massage last night so hopefully all sorted feels alot better today! Doing the 400m rep really made me realise I never actually push myself to the limit. I normally finish a rep feeling fine. After that 400m rep with Andy I actually felt like I had worked hard!
Lindsey Jones
Very sensible to ease back. That’s an interesting point you make. It can be a fine line, between staying consistent and pushing your limits. It’s something I’ve always questioned myself but I think listening to my breathing it’s evident I do work hard. What that suggests to me is you have even more room for improvement which excites me, and should you too. If you can find that right effort level in sessions then perhaps there are further gains to be made across the summer. Well done though Lindsey. Nice to have Tia come along too. She’s fast 🤯
simon-linklater

Coach Simon