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20 x 30 Second Intervals

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10 Mins WU @ Easy Pace (RPE: 2-3)

30 Seconds @ < 3k Pace (RPE: 8)
30 Seconds @ Easy Pace (RPE: 3)
x20

10 Mins CD @ Easy Pace (RPE: 2-3)

30 seconds fast, 30 seconds easy, repeat 20 times. Simple. A good introduction to intervals if you are new to doing them. Don’t go off too quickly in the first few 30 second reps as you will soon begin to struggle. Good luck.

Get some speed in those legs without overdoing thing. The jog recovery makes this tougher than it looks on paper.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

Yeah I need to work on my pace for sure, was going way too fast for 10k pace. I did speed up for the 5k but not enough. I felt really sick towards the end and my stomach was killing but I pushed through. Was bloody tough though. Overall my pace was right but definitely could see the difference in energy levels because of giving it too much for the first reps. So much better doing it with people with similar pace. I was following Kate all the way round and that just made it so much easier for me to push through. Just meant I was keeping to her pace rather than my own 😅
Kelly DeRosa
Great work Kelly. So nice to have you along, and as you say, having others to run with makes a huge difference. You can almost switch off mentally and just follow someone else. Let them do the work almost. I did notice something with your form which might be holding you back a little but message me if you’re keen to know. I think with your injuries and stuff it’s not necessarily that easy a fix either. But might be worth having that awareness, but also bear in mind I only saw you running briefly.
simon-linklater

Coach Simon