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3-2-1 Miles (10K)

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1 Mile WU @ Easy Pace (RPE: 2)

3 Miles @ HM Pace (RPE: 6)
2 Miles @ 10k Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 8)

1 Mile CD @ Easy Pace (RPE: 3)

A good 10k session this, especially for anyone who has a habit of starting races too fast. This should allow you to finish strong. Work hard in those last 3 miles, that’s your opportunity to improve your fitness.

Brand new session to try. Last 3 miles you should working very hard.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Struggling again. Pace not too bad but felt knackered very quickly and had to stop a few times to get my breath. Just not happening at the moment.
Kieran Price
Thing is, you’re still getting out there and doing the sessions, that’s what matters the most in these moments. Would be much easier just to quit. I’ve had a number of runners in a similar position of late and all of a sudden they have a good run and everything changes. So keep getting out there and things can switch in an instant. You’re injury free, still running at a really good level for someone in your age group, so whilst not at your best, always important to take those positives. Take Darren for instance. He keeps getting injured cos he’s doing stupid things in training (ran 9 days in a row recently) and is miles off where he wants to be.
simon-linklater

Coach Simon