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8 4s and 2s

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10 Mins WU @ Easy Pace (RPE: 3)

1 x 8 minute @ 5k Pace (RPE: 8)
3 mins recovery

2 x 4 mins @ 5k Pace (RPE: 8)
2 mins recovery

4 x 2 mins @ 5k Pace (RPE: 8)
90s recovery

10 Mins CD @ Easy Pace (RPE: 3)

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

Monday track session! 💚🖤

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

8

RPE

PACE

Enjoyed that. Still don’t feel as strong as I did (as I was around 8 min on the track) but running was consistent today. 5k pace target: 8:46 Actuals: 8 min segment: 8:49 so will take that 2 x 4 min: 9:04, 8:33 (not very consistent) 4 x 1 min: 8:09, 7:50, 7:52 and 7:50
Rebecca Richardson
Another really strong session and good to see that progression with the pace as we got into those 2 mins reps. With the running progress is never going to linear, we’ll always have our setbacks. It makes it more interesting in truth, but it’s good you are back on track now and close to your peak, and when you get there, you can kick on further. Excellent running Rebecca.
simon-linklater

Coach Simon