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8 Mins & 60s

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10 Mins WU @ Easy Pace (RPE: 3)

8 Mins @ 5K Pace (RPE: 7)
3 Mins Recovery

8 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries

2 Mins Recovery

8 Mins @ 5K Pace (RPE: 8-9)
3 Mins Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

A better session to do solo as it works on your 5k pace and you need to focus on getting that speed right in the first 8 mins so you have some energy left for the 2nd 8 min rep.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🤬 Way off pace today

PACE

I felt tired right from the start so even first 8 mins was slower than I wanted. Was happier with the 60 sec runs. I used metronome for the 5k pace but not the 3k which I guessed. Still getting used to it, I found it quite distracting today.
Alison Gray
These are hard doing these solo, especially if you are feeling tired. The metronome isn’t for everyone in truth, but can take some getting used to. Perhaps give it a try and few more times, but no worries if you find it more of a hinderance that an aid. Well done for getting the session done though Alison.
simon-linklater

Coach Simon