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8 4s and 2s

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10 Mins WU @ Easy Pace (RPE: 3)

1 x 8 minute @ 5k Pace (RPE: 8)
3 mins recovery

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

4 x 2 mins @ 5k Pace (RPE: 8)
90s recovery

10 Mins CD @ Easy Pace (RPE: 3)

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

When we do these in a group of varied ability we always do out and back. So for each rep you finish in the same place. And for the 8 mins we start centrally. 2 mins out, 2 mins back, 2 mins out, 2 mins back. You could use this approach if doing the same session as Sarah. That way each rep you finish together, despite running at different paces.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

5:18min/km

PACE

Really enjoyed this. Felt very strong and used the out and back approach with Sarah. Managed to finish on the same footbridge on each of my run intervals, so think I was fairly consistent with pace – but maybe a bit quick!
Andy Wood
Brilliant work. Don’t worry about the overall pace being too quick. If you can maintain a speed under the target pace then that’s brilliant. The only thing you want to avoid is being too quick at the start and then not being to maintain the pace. We’ll soon start to adjust those target paces as well as you continue to make gains. So well done Andy, really pleased you enjoyed it too.
simon-linklater

Coach Simon