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8-6-6-4-4

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10 Mins WU @Easy Pace (RPE: 3)

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

6 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

4 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

10 Mins CU @Easy Pace (RPE: 3)

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

This is what the Tuesday PM gang are going. A few of us will be the lower park at 10am to do a speed session, hopefully Paul will be there too but TBC.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

6

RPE

4min

PACE

Felt fine until 3rd rep. Slight niggle on right calf.
George Marshall
Still 20 mins banked and given your recent issues I do appreciate the need to keep it steady. As said in our brief conversation, at the moment you don’t need to be pushing that hard. If you’re consistent, stay injury free, then over time you can keep pushing the training pts target higher and higher. But if you rush that, you’ll get injured. Plus progressing slowly is far more fun, that way you could be running PBs for the next 5-6 years. I’m on my 19th training plan, 7 years into this training smart nonsense and still getting quicker. Longest spell out to date is 8 days. Simply because I’ve progressed slowly and never pushed too hard. At the moment my training is pretty much equal too or more than anyone else on the team but I still feel there is room for progress and genuinely believe I have another 5 years of improving. I see you as a sub 3 marathon runner, but that doesn’t have to be right now. Plenty of time to get there and you can’t achieve it if you do too much and get injured. Sorry for the lecture, but it’s only because I want the best for you and for you to achieve your potential.
simon-linklater

Coach Simon