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2km & 400s

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2km WU @ Easy Pace (RPE: 3)

2km @ 10K Pace (RPE: 7)
3 Mins Recovery

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

4 Min Recovery

2km @ 10K Pace (RPE: 7)
3 Mins Recovery

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

2km CD @ Easy Pace (RPE: 3)

Great session inspired by the Running Channel. Gets us practicing our 10k goal pace but also incorporates some quicker 400s to include some speed. Enjoy.

Target this week is 130pts!! This is a great session for those upcoming 10ks.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

PACE

Had to stop during the 3 x 400m, as I pushed off I felt a ping in my left calf. Found a park bench, took on my electrolytes in case it was just cramp, gave it a massage but still hurt when I flex and extended. Will continue to ice it, take it easy and see how it goes but don’t think it’s that bad. Ironically, as I’d been ill, I only entered Bewl last night… Felt tired but fine up until that point (did the 2k WU, the 2K and 2x 400m)
Rebecca Richardson
Ah bother, sorry to hear this. Hopefully it’s nothing major and a few days (3-7) will do the trick. We banked the long run last week anyway and the speedwork has been going well, so even if we miss a few sessions, as long as the calf eases of, Bewl will be fine. Sounds like you definitely did the right thing to stop though. Take it day by day for now and just see how you feel. Keep me posted though.
simon-linklater

Coach Simon