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Ramp Up 4-3-2-1

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Not really sure what happened today. Before the session I was looking forward to it and felt good but as soon as I started running I felt flat with very little go in me. On the first rep the others sailed off into the distance and I was happy to let them go and I resigned myself to a slow unenthusiastic session. On reflection I don’t think it was as bad as I thought it was going to be, average pace for all the reps was 7.31/mi with average stride of 1.1m and cadence of 188 spm. I did get faster progressively as I should have done as well. I think the others possibly started a touch too fast and I’m glad I let them go and just did my own thing.
Andy Alabaster
Having already gone through Strava I think the pace was good. I think you were in a fast group. I think those 3 are probably all running somewhere around 22-23 for their 5ks right now. So you did the right thing to let them go. I think the mentality to have, even over the next 4-6 weeks, including the upcoming races is that your “building”. Every run is to add to the fitness, so it’s not about being at your best right now, or even feeling your best. It’s about working hard so you reach that point again in the future. Some decent stats there too. Trust me if I tried to run with a 188 cadence I’d have to give up after 200 metres .
simon-linklater

Coach Simon