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.

I think you are really starting to see the benefits of being consistent with your training. Sometimes it’s not about who works the hardest, but who is the smartest and keeps showing up, week in week out and right now that’s you.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

I say I nailed my pace regardless of what I’m doing at the moment 🤣 fell asleep had a dodgy hip leg or whatever is causing issues. But managed to average Saturdays 5k pace so that’s good. And had to stop on the 10k rep briefly to pick Jim up. All in all that could have been a disaster of a session. Oh and I’m running in an old pair of trainers !

Louise Cavill

I feel like this was another example of the new you, were in the past you would have sat out a rep or eased off the pace. It was extra difficult for you as well, because some of the others had people their pace to run with. So the fact you stuck with it and got it done showcases your determination right now. That mental score is edging higher all the time. Great work Lou!