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Progression Run (KM)

LOAD: 24

2 Km WU @ Easy Pace (RPE: 3)

1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)

2 Km CD @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

Pushing the pace a little now. If anything starts to niggle as the pace gets quicker just ease back a fraction. Don’t worry either if you struggle to hit target paces as this is something we’ve not been training towards much. Focus on maintaining a high RPE towards the end rather than worrying too much about pace.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Overall think I did well. Didn’t have much difficulty holding the target pace until I got to the 5k rep. Managed that but really struggled on the 3k rep and had admit I had a couple of rest breaks. Not bad considering I haven’t done any speed work for a couple of months.
Louise Henham
Excellent work Lou and I love the fact you remained positive here. It was always going to be tough to suddenly hit a pace you’ve not run at for a while, but you clearly worked really hard here and hopefully putting a bit of pace into the week and not feeling the calf will help the confidence level. I’m really pleased this went well.
simon-linklater

Coach Simon