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Ramp Up 4-3-2-1

LOAD: 240

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

2 x 3 mins @ 3K Pace (RPE: 8)
90 secs recoveries

3 x 2 mins @ <3k Pace (RPE: 9)
90 secs recoveries

4 x 1 min @ All In (RPE: 9)
60 sec recoveries

10 Mins CD @ Easy Pace (RPE: 3)

A very popular session with the idea being you get progressively quicker as the reps go on.

This is a really enjoyable session as the shorter the reps gets the more you can speed up. It’s good for pacing races.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

PACE

Really really enjoyed this one. The 4 min 5k interval is showing as a bit slow but I think my garmin went a bit haywire for a bit in the park. All the other intervals were faster than the set pace and I felt good! All 4 x 1 minute efforts were all still quick so I managed to keep the pace up and not to slow down!
Sarah Taylor
Fabulous. So pleased you enjoyed and good to see some very good splits. The cadence was up in the mid 170s for those quicker reps which shows what pace you can hit if you keep working on that. Early signs of progress which is really promising. Well done Sarah, great running.
simon-linklater

Coach Simon