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8 x 400s & 200s

LOAD: 28

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 8

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.

I decided to mix it up after posting Monday’s swim, hence the contradictory comment. This is the am session, 20 x 30 hills in the evening.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

We all know I hate hills, wish I could do better. But I turned up, and Jamie got a good session, so I’ll take the positives! 😊
Su Sparkes
I think you did well. It’s a tough session that one with lots of benefits and as you say it encouraged Jamie along. With those quicker runners ahead it was a great session for him to test himself, so thank you for coming and well done Su.
simon-linklater

Coach Simon