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.

No-one has done more Tuesday evening effort sessions than you this year. Keep this is a secret but I might have a prize for whoever does the most come the end of 2025. If arriving on the back of a tough day at work it’s normal to accept you won’t be at your best. So keep ticking off the reps and do the best you can. You’re doing great.

Coach Simon

FEEDBACK

10 ENJOYMENT

7 RPE

PACE

I love that I’ve done the most sessions! My chance to shine 😝 I honestly love Tuesday efforts. Last week was a real struggle but this week I felt on fire and ran a good pace without struggling. I was a tiny bit ahead of my target pace but putting the correct push and effort in. Your advice week before about being affected by working day etc was so true. Sometimes the energy isn’t there but sometimes it just is!!

Louise Moor

This makes me so happy. One of the best tips you can ever get about running is “keep showing up” and you’ve done that, especially the last few weeks when it would have been easy to miss the session. The bad runs are important because then when you have a good session like this, it feels so much better. Excellent work Lou. Keep showing up, unless of course you’re in Spain and then of course you are forgiven. Would be great if you could finish the year doing more Tuesday sessions than anyone else in the team.