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Ramp Up 4-3-2-1

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10 Mins WU @ Easy Pace (RPE: 3)

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

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

A very popular session with the idea being you get progressively quicker as the reps go on. Always a favourite with my team!

Tuesday in the park with the gang. If you prefer to do an easy run with the race Sunday, that’s fine.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

8:15

PACE

Oooo that we’re tough. Felt like I was treading water at times – practically going backwards! It felt a tad slippery under foot. I really glad I came. Thanks for another challenging session. I do enjoy the short sharp shock type running! Last lap was fastest I think.
Philippa Windsor
Really well done Philippa. It’s good that you’re working hard and shows the application is at the right level. Yes the park can get a tad slippery but it’s good to stay out of the wind on a day like that. But really well done. You’re running well at the moment and the form looks good. If you’re enjoying it too then that’s a massive bonus. Let’s keep this going throughout the summer. You always seem very smiley which makes you fun to coach, trust me, not all the team are like that 😂
simon-linklater

Coach Simon