4-6-8-6-4 Pyramid

LOAD: 28

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 6)
2 Min Recovery

6 Mins @ 5K Pace (RPE: 7)
2 Min Recovery

8 Mins @ 10K Pace (RPE: 7)
3 Min Recovery

6 Mins @ 5K Pace (RPE: 8)
2 Min Recovery

4 mins @ 5K Pace (RPE: 8)
2 Min Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A big training session and it’s likely your pace will drop for the middle 8 min rep, which is fine. Best done on the track or a flat uninterrupted environment.

This is the Tuesday evening session with the team. I can always provide an alternative if need be though.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

Gutted… I felt good and managed to keep up with Victoria and Adrian. Suddenly the pain came back in the groin. I had to stop. After stretching I felt fine again. I’ll do extra mobilisation (I usually do it when I do speed work on my own) before the effort session. But I still enjoyed the session and loved running with the group.

Manami Cheves

I don’t think you should be hard on yourself here as that was totally out of your control and you did the right thing to pause. I’m just glad you were able to get back involved. It’s really nice to see a group of you all around the same pace, so you can support each in these tough sessions. Really well done Manami.