4-6-8-6-4 Pyramid

LOAD: 280

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 6)
2 Min Recovery

6 Mins @ 5K Pace (RPE: 7)
2 Min Recovery

8 Mins @ 10K Pace (RPE: 7)
3 Min Recovery

6 Mins @ 5K Pace (RPE: 8)
2 Min Recovery

4 mins @ 5K Pace (RPE: 8)
2 Min Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A big training session and it’s likely your pace will drop for the middle 8 min rep, which is fine. Best done on the track or a flat uninterrupted environment.

A really good session with the 5 Miler in mind!

Coach Simon

FEEDBACK

9 ENJOYMENT

8 RPE

11.09 min/ mile

PACE

Session went better than I thought it would after yesterday gym session. I felt i kept my head up ,shoulders back & relaxed. Pace still very slow

Sue Mann

Well done Sue, posture looked really good. So that’s a big improvement. My advice in these sessions is give the metronome a go. Our goal in intervals from here on should be to get that cadence from 169 to 180. There’s no reason you shouldn’t be hitting those numbers and like with anything it just comes down to practice. When I did my efforts in the park the same morning I had my metronome on at 180. So I use it. All I focus on then is hitting that beep and running with good form. Then the pace takes care of itself. At first it can feel challenging, but after a while you get used to it. So the next effort session we might look to start at 172, then as the weeks progress slowly increase it until you hit 180 and that should see your speed pick up again. I use my shokz headphones and my phone, but most garmins have a metronome on them now as well. Any questions just ask.