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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.

This or track Monday will be good sessions for you. If you ran long Sunday then obviously Tuesday would be better.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

8

RPE

PACE

I felt really good tonight. I purposely left the metronome on 174 so slightly under what I would normally have for those reps but it meant I didn’t push it. I didn’t feel like I was dying, I probably could have gone a little quicker but I think reserving some back was definitely the way to go. I also made sure I didn’t stand with some of the others that I know usually I can beat. I know I can get competitive and so I took any chance of that happening away. Which made such a difference. And looking I kept a really consistent pace and cadence, in fact I got a little quick! Really enjoyed that session
Kelly DeRosa
Great work Kelly. I think it’s important to note we don’t need to kill ourselves every time we do a session like this. Yes we push hard, but never to our limits. If we are consistent and do one of these a week, every week, for a whole year you can start to see why gains are made. Rather than eyes ball out one week and not return for another 4. Definite signs of improvement there towards the end as well. Really pleased you enjoyed it too. Nice to get Kieran along, good habits to get into at that age.
simon-linklater

Coach Simon