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10 x 2 Mins

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 2)

2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪

I suppose the issue with 20 x 1 on the treadmill is the time if takes to hit the right speed 🤔 You could lose 10 seconds of each rep. So I’ve changed it to 10 x 2. I know you did this a few weeks back but probably a better session on the treadmill than the 1 min reps.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Apologies I changed this slightly 2mi WU @ 7:42, 5×4 @ 5:43 pace >120 jog recoveries + CD. 7:32mi total – 49:14, Average HR 150, max 176. Worked hard on all reps, struggled the last few reps with 30 seconds to go but worked hard to concentrate on form as the lactate built up and form Dipped.
Adam Judd
No worries. Always feel free to ask for a different session if the one I’ve set doesn’t feel right. As long as the effort level is there, whether you do 10 x 2, or 5 x 4, it’s not going to make a great deal of difference. Sounds like you had the right mindset too when it started to get tough. Great work Adam.
simon-linklater

Coach Simon