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5 x 1km & 10 x 400m

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2km WU @ Easy Pace (RPE: 3)

5 x 1km @ 10K Pace (RPE: 7)
120s recovery

10 x 400 @ 5k Pace (RPE: 8)
60s recovery

2km CD @ Easy Pace (RPE: 3)

I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🤬 Way off pace today

PACE

Struggled again, Simon. Sorry, only managed 5 X 400m. So, in total, did 2km warm-up, 5x1km (with rests), 5x400m (with rests), 2.5km cool down more or less. Still struggling with my sleep patterns tbh so feeling knackered by about 4pm. Left work early to try to nail this but just didn’t quite manage it. 1km pace = 4min +/- 400m pace = 3.45min +/-
Ben Draper
No need to apologize. With all the traveling you’ve done in recent weeks it was inevitable there was going to be some disruption. Sometimes the plan is there to keep things ticking over during those tough spells. And let’s not forget the parkrun you smashed just a few days ago. As the feedback says “Just one of those sessions, better ahead” Well done Ben.
simon-linklater

Coach Simon