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.

This is the Tuesday evening session. We’ll be meeting at parkrun start. I’ll keep putting it in there. Again everyone is lovely and a mixture of abilities, you’d be one of the faster, if not the fastest female.

Coach Simon

FEEDBACK

7 ENJOYMENT

7 RPE

4 mins at 0740, 6 at 7.50 and 8 mins at 8 min/mile

PACE

Still have that niggle, lower left abdomen/groin but it is getting better slowly. The 4 and 8 mins felt ok but found the 6’s tough. Like most speed work it felt good when it was done 🤣

Louise Henham

Yeah the intervals never get easy in truth. I often use a metronome which I find allows me to find a rhythm with my running. They are always tough solo as well. Really well done for smashing this out and the splits looked good on Strava. Keep an eye on that niggle. Perhaps some extra stretching, but little things like that are normal for us runners, so unless the pain gets worse I wouldn’t worry too much. Great job Lou.