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8 Mins & 60s

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10 Mins WU @ Easy Pace (RPE: 3)

8 Mins @ 5K Pace (RPE: 7)
3 Mins Recovery

8 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries

2 Mins Recovery

8 Mins @ 5K Pace (RPE: 8-9)
3 Mins Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

Probably easier to work to time on the treadmill. Good session this as you work on a variety of speeds.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

PACE

Changed up the 8x 60s to 4x 120s as slightly easier on the treadmill. The last 5k rep was a battle had to tone it down to 6:00 pace, everything else as per plan, jog recoveries. 55:21- 8.50mi, average HR 148 (chest strap). Worked hard, legs felt that one…. Enjoyable thank you!
Adam Judd
I’ll bear that in mind regarding the treadmill. I guess it’s a pain when you have shorter reps due to the time it takes to hit the right speed. The beauty of this session is that 2nd 8 minutes and it really replicates how you’ll feel towards the end of a 5k. So excellent work Adam. Getting some nice speed work smashed out.
simon-linklater

Coach Simon