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20 x 1 Minute Reps

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 2)

60 Seconds @ Fast Pace (RPE: 9)
60 Seconds Recovery
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Another very simple session. 60 seconds on, 60 second walk or static recovery. Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

AM session on the track. To be honest I’m taking an extra days rest so you might want to do the same and we can tweak the plan if you want to do that. Please don’t run Monday!!!

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Really enjoyed that. Was very hot though. I was worried what my legs would be like as normally I always do a recovery run after a long run not straight into an efforts session but they actually felt good surprisingly! Definitely like the shorter reps!!
Lindsey Jones
Pretty impressive recovery in truth and shows how good the fitness is. Some of the others I gave the extra day off just to be sure but I know you’ve done a few marathons recently so had the confidence you would be ok. And so it would appear. Excellent running Lindsey.
simon-linklater

Coach Simon