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8-6-6-4-4

LOAD: 28

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.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

7

RPE

04:49

PACE

Enjoyed the session – Felt good
Karl Beaney
Really pleased. I was worried with the wind it would be too challenging. The improvement in the form is so pleasing. If we can combine that with relaxing as well in those tough moments I think you’re already on your way to making gains. I’ve put a lot of Tuesday evenings in the plan, but only purely because your long runs are scheduled for Sunday’s. I really don’t mind when my runners do the intervals, as long as they are done. So if you prefer track on Monday’s then you can always bring that long run forward a day. What we want to avoid is doing the long run and intervals on consecutive days. But a really strong start. Well done Karl.
simon-linklater

Coach Simon