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5 x 4 Mins & 10 x 1 Min

LOAD: 280

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 10k Pace (RPE: 7)
90 Seconds Recovery
x 5

3 Mins Rest

60 Secs @ <3K Pace (RPE: 9)
60 Seconds Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

A really good session to work on both your 10k pace and put in some quicker speed work too. Don’t go too fast early in this session.

Now we are talking. 30 mins of intervals. This is a great session. The 1 mins in particular would be a perfect opportunity to work on that cadence and have a metronome set to 170+ Work hard and enjoy. You got this.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

10

RPE

10:46 for 4 mins and 10:03 for 1 minutes

PACE

Found this one tough but enjoyable! The 4 min efforts I found hard to pace at first as I was going off too quick, more 5k pace than 10k pace. Pleased with these efforts overall though managed to do 10:46min/mile on average with the fastest at 10:26 and slowest at 11:02, so all above 10k pace. I found the 1 minute intervals harder than I thought I would, I definitely died in the last 4 as they were all 10 plus min miles so ruined my average haha. It ended up being 10:03min/mile on average with the fastest being 9:16. Really enjoyed the session though!
Sarah Taylor
It’s a great session because it does get you thinking about your pace, holding back and then digging deep at the end when you start to fatigue. But this shows good progress. 30 mins of intervals is big and it’s sessions like this where the gains will be made. Excellent job Sarah. 10 for enjoyment and 10 for effort always make me happy.
simon-linklater

Coach Simon