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8 x 400s & 200s

LOAD: 26

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 8

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.

Pacing Sarah! So ignore the training load. I appreciate it’s very similar to last week, but these shorter reps are working well for Sarah, so I’m keen to include them as often as possible. Hopefully have you alongside will help her and be enjoyable for you too.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

5

RPE

6:08min/km for the intervals

PACE

Pleased to have a steadier run today and really think it helped as a recovery after 2 fast runs in 3 days. Sarah did her easy 30 but I still tried to do this at her target paces. Felt comfortable despite sore legs. Legs don’t feel too bad now and enjoyed it !
Andy Wood
Sensible to ease right back and stick to her target paces. Shame Sarah couldn’t join you in the end, but glad the legs are starting to feel better after what has been a hectic, but very rewarding few days. Well done Andy.
simon-linklater

Coach Simon