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Ramp Up 4-3-2-1

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

Always a favourite session with the Team🍊

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

There I go again being super confident about my pace! 🤣🤣🤣 well according to my pace on the dashboard I’m way under ☺️ Got the right triangle and was chatting to Chrissie and said that’s what we were aiming for. So when I got back I checked and she had nailed it too so I sent her a message and said you’ve got the ramp up on pace. Everyone needs a bit of extra kudos at times. ☺️ so anyway I think my efforts weren’t too shabby considering my left leg appears to be leaking and I turned my right ankle on rep one! Oh and on the way back Kev D said he thinks I have good form and could get faster which was nice! I said it’s shame my head tells me I’m shit 🤣
Louise Cavill
Really impressed with your pace here. An excellent session, especially after the ankle turn. Your form does look good at the moment and Kev wouldn’t save that if he hadn’t noticed. I think you’re starting to run really well again and it’s important you tell yourself that. You went out of your way to give Chrissy extra kudos, so make sure you give yourself extra kudos too. Maybe we need a little trick for self love. Everytime you run a great session, write it down, either in a note pad or post it note and then you can go back and see how many great runs you’ve done. To be honest that comment Kev said you should be writing that down for future reference, all so you can give yourself a little boost when confidence might be a little fragile. But an excellent session Lou. Well done.
simon-linklater

Coach Simon