Loading...

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!

I think it’s good to keep some speed in the legs. Last speed work across the next 3-4 weeks.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

8

RPE

3:23

PACE

This was a hard session, but not that unenjoyable as the group was good. It was nice to have Steve there running quick too. I kept up with him all the way on the last rep (2:45!). I think my Speed 3s have had their best days, they are not that responsive now and a bit squishy… time to retire them perhaps, or just keep them in rotation for easy short runs. Shame. Great shoes! I didn’t push too hard on this but found myself around the 3:20s for most of it. No niggles when running but the legs were tight and sore after.
Sam Davies
Sounds like you hit the right level and the fact you’ve got that speed to be able to keep up with Steve is bloody impressive. Yeah my Speed 3s are done. Was hoping the 4s would be cheaper now the 5s (confusing) are out, but can’t find them in my size. I do wonder if my recent foot pain is from wearing worn out shoes 🤔 enough shoe talk, great session and good to get some speed in the legs during this training window. Well done Sam, always great to have you along.
simon-linklater

Coach Simon