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20 x 1 Minute Reps

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 2)

60 Seconds @ Fast Pace (RPE: 9)
60 Seconds Recovery
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Another very simple session. 60 seconds on, 60 second walk or static recovery. Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

Just under 5k pace would be fine if you do join us. No need to push too hard and risk making the glute or hamstring worse.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

7

RPE

6.50

PACE

I really enjoyed that! I didn’t think about my pace just my form. Tried to stay tall and use my arms. Also really tried to keep my feet underneath me and not overstride as that’s what’s caused me to pull my hamstring in the past. I was pleasantly surprised when I looked at my stats after and I’d got all but one of the reps in under 7 min mile pace. A couple of them at 6.06. I worked hard but didn’t go ‘flat out’ apart from on the last rep. Really pleased and finally felt like I’d remembered how to run!!
Alice Tigwell
As mentioned on Strava, this brings me a lot of joy. It’s interesting you talk about focusing on form rather than pace. Because if we get the form parts right, the pace will inevitably follow. Increasing cadence first and foremost is definitely the best way to run quicker, rather than over striding, hence my continued pursuit and encouraging the team to run with efficient arms 😂 It does help. Great to have you along and fantastic running tonight. You also proved you are more flexible than a lot of the team!
simon-linklater

Coach Simon