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5 x 1 Mile Reps (10k)

LOAD: 36

1.25 Mile WU @ Easy Pace (RPE: 3)

1 Mile Reps @ 10k Pace (RPE: 7)
3 Mins Recovery
x 5

1.25 Mile CD @ Easy Pace (RPE: 3)

Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and RPE.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

That was a struggle towards the end, but it’s supposed to be, right? The wind was a bloody killer. Head wanted to call it a day after the 3rd rep, but I was determined to get it done, even with a slightly slower final rep
Joe Cruttenden
Smashed it. Saw the feedback before I saw the splits on Strava and was kind of expecting it to be a little slower given the conditions, but you were on it. Yeah these are meant to hurt, meant to test us, especially mentally. I end up doing a lot of my efforts solo now because I coach the groups and for me I treat it as a game. Me v the clock. Using my targets as motivation at that gets me through. But you’ve certainly done a great job here and nice to get some 10k pace in the legs ahead of Sunday. Awesome running Joe.
simon-linklater

Coach Simon