Training Plans & Runs | 5 x 4 Mins | Online Running Coach

Slightly longer reps this week marking progression in intervals. To become a quicker runner we simply have to get comfortable being uncomfortable. Anything from 10k and down is hard, but we can learn to embrace that discomfort in these effort sessions. So if the pace feels tough and you’re breathing heavily it means you are doing it right. Just keep going. Something that helps me is realise the rest of the Team are working hard, and that I’m in it with them. Also trying to inspire others to work hard and achieve their goals. You got this!!

Coach Simon

FEEDBACK

10 ENJOYMENT

8 RPE

10:35 average pace on intervals

PACE

Enjoyed this one, although 4 minutes feels really long sometimes. My average pace for the intervals was 10:35 which is quicker than my 5k pace but intervals 1 and 3 were actually slightly too slow and the other three were faster. I practised this around a local parkrun route so there was a bit of uphill and downhill, not just flat.

Sarah Taylor

Well done Sarah. Yes because we’ve jumped from 1 & 2 mins to 4 mins it was always likely to feel tough. When doing them solo it’s good to set yourself little targets, such as “how far can I go in the 4 mins?”. Well done on sneaking under 5k pace for some of the reps and if done on a slightly hilly route it’s normal the pace will fluctuate. Sounds like another strong session though which is very pleasing. When I look at my team as a whole, it’s those that consistently do efforts each week over a 6-12 month period that have seen the best improvements in their 5k time. Keep ticking them off and your parkrun time will come tumbling down in the summer.