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6 x 1km Reps (10k)

LOAD: 27

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
2 Minute Recovery
x6

2km CD @ Easy Pace (RPE: 3)

A simple effective session for runners striving for a 5K or 10K PB. Focus on trying to hit goal pace.

Starting to introduce some really good sessions now. Try to focus on that target pace and not going any quicker. Also don’t over think things beforehand. I think you’ll be surprised just how we’ll you will do here if you focus on 1 rep at a time, you got this.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

Slightly faster than 10k pace. Was fine for first 4 reps then struggled with the last 2. Thought I’d find the session easier than I did. The wind ruined the enjoyment. Hate running against a strong wind. Not sure where else to do a speed set? I seem to struggle in the park with pace.
Louise Henham
The fact you come in around 8 min miling and under target pace with such little speedwork of late is bloody brilliant. The more you can get in tune with your pacing the better you’ll find these sessions. The minute you go off too quick, they will get tough at the end because the margins are so fine. I think that first km you were 13 seconds under pace, so inevitably come reps 5 or 6 it was going to much tougher. But I wouldn’t say that’s a negative, just a way of trying to get really in tune with each pace for each distance. Personally if the wind is blowing more than 10 mph I will head to the park. There’s a nice 1k loop around the bottom section that I’ll just keep repeating. I did 15 x 1km at half marathon pace down there once and loved it. You can hardly feel the wind in there unless it’s blowing 25mph+. Great work though Lou and another really positive session.
simon-linklater

Coach Simon