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5 x 4 Mins & 10 x 1 Min

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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.

I’ve not got you down for the Alan Corke? Let me know if you are running that. If you’re free Tuesday morning there should be a group of the team doing this in the park at 10am, I won’t be there as racing in the evening.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

9

RPE

PACE

The 4 minute sessions were hard, especially the first one and my pace was average 6’40” which is slower than the 5K time I’m aiming for by about 40” so probably right for this task, but it was still hard. Of course it would be easier doing it with others. I enjoyed the one minute runs much more. It felt good going a bit quicker and nice that they were short. I was about to start my seventh when another runner, who said his name was Paul Bryant, came over to talk. He said I looked very upright like a distance runner and if I leaned forwards more I’d go faster.He ran the next one with me and I pushed harder and did lean forwards. He was close to my age and a good runner. I was quicker partly from leaning forward and partly from running with someone and competing. I couldn’t have kept that pace up for all ten reps. My last three which I did on my own were also quicke. I worked hard in this session and my heart was pounding after each rep. Garmin tells me heart was much lower here than in the four minute reps but it certainly didn’t feel like that. Pleased with the effort. I felt like dropping out a couple of times.
Conal Tracey
Fantastic effort Conal, really well done to dig deep. It can be hard to hit your pace when doing these solo and the park is quite narrow with twists and turns in places, so that would slow you down as well. Paul does make a good point. A slightly forward lean, and it does need to be very slight, and stem from the ankles and not the hip, can help a touch as then gravity is on our side and we can create a touch more momentum. I think his comment about being a distance runner does ring true with you and your recent marathon/ultra success, so it can be difficult then to make small changes. One thing you can do to help with this, is when you start each rep, standing still, simply start leaning forward and just before you feel like you’re going to fall, start running. That is a really good way of implementing a slight forward lean without over exaggerating it. You could also do that for your strides as well to encourage that slight lean.
simon-linklater

Coach Simon