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1km & 200s x 8

LOAD: 40

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
90 Second Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

PACE

6X1200m + 4x200m Managed 6 reps of session this not sure if the session was just hard or was running to hard on the last 200m of each reps but had so much latic in the legs after 6 i called it there and then after a 5min rest done 4x200m reps off generous recovery!
Kieran Brooks
Seems like you were on target pace. But yeah important to listen to the body. Pushing too hard at that stage would risk injury. Another day may have been different, you just never know. But if you had that big lactic build up it shows you are pushing hard. I think from time to time if we don’t quite hit the session it’s not going to have much effect. It’s just if it happens 3 or 4 times, we then just need to consider tweaking a few things. But still a really good workout and over 7km banked at pace.
simon-linklater

Coach Simon