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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.

You’ll know the session before you even turn up now 😂 Other options for intervals include Tuesday evenings (6:15-7:30pm) with my gang or Tuesday AM (10-11), a few of us run there, normally on the track, but at the moment the school are using it, so we go to the park. But on the off chance you have a day off work and fancy a morning run instead, that too is available.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

PACE

Enjoyed tonight and after finishing there has been no problem with my knees
Dan Weatherly
Great work Dan. I think the main tweak now in that we are working together is just a bit more focus on specific pacing. So on the track if working to 5k pace we want to be clocking laps around 1:45, give or take a few seconds. It’s just really settling into that pace. And then on the shorter reps you can push that bit harder. As the plan progresses then we can keep track of those laps times and any small improvements. It’s why when you came round on Lap 1 in about 1:37 or 1:38 I think (20:15 5k pace) I did encourage to ease off a little, as that wouldn’t be sustainable. And don’t worry, nearly everyone runs that first lap too fast. But an excellent session, glad the knees felt ok. It’s important now to understand our body then gets fitter and adapts when we rest. So we stress and overload it at track, then give it a bit more time to recover and then when we next run, we are fitter. If you went out and did another hard run on a Tuesday, say the off road, the body won’t have had the chance to rest and repair, so you end up doing more damage and not getting the full benefits from track either. An easy run after intervals is ok, especially the fitter you become. But a hard day should always be followed by an easy day. I don’t always waffle on this much on the feedback I promise.
simon-linklater

Coach Simon