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10 x 2 Mins

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 2)

2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪

Tuesday evening with the team. Good to get some speed back in those legs.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Really enjoyed this overall. As a rule pf thumb, i was happy with pace but perhaps i could have pushed a tiny bir mor Warm up run was too quick 4km 19min There was a sharp turn that i didnt like
Matt Button
Glad you enjoyed the session. Wasn’t sure how it would work out but seemed to go well. Good to mix it up from time to time. I think with these sort of sessions 8/10 is good from an RPE point of view. If we push too hard, too often we’ll end up picking up niggles and feel fatigued. But nice to know there is a little in reserve for races and parkrun.
simon-linklater

Coach Simon