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10 x 400s & 200s

LOAD: 310

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 10

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 10

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.

All I would say is given the 3 big sessions this week and increase in training load (1100), just keep this consistent, no need to go quicker than the targets, the targets are considerably quicker than your 5k pace. It’s likely some of the rest will finish there’s before you, but if you’re jogging home anyway that doesn’t matter too much as the rest will simply be doing their own cool down jog.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

8

RPE

PACE

Not bad, was 1 sec down on the first rep and 13s over the 20 reps. Not bad given my head wasn’t in it to start. I think that is my fastest ever track session so that’s a huge plus. Bit sad it’s going to end though.
Paul Lambert
Great work Paul. If the plan ever does feel heavily weighted towards hard efforts, feel free to get out for a 30 mins head space run. That’s basically a training load of 60, so we could simply take 10 mins off the long run to compensate and gives you that “easy” vibes again. It’s only during the next school term we won’t have access to the track on Tuesdays mornings but it is a bit frustrating.
simon-linklater

Coach Simon