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8 Mins & 60s

LOAD: 26

10 Mins WU @ Easy Pace (RPE: 3)

8 Mins @ 5K Pace (RPE: 7)
3 Mins Recovery

8 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries

2 Mins Recovery

8 Mins @ 5K Pace (RPE: 8-9)
3 Mins Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

You were right when you said it was a tough session but I’m really happy with the outcome. The first 8 minute rep was a little slow, average 8.11 /mi but a reasonable for me stride length of 1 m & cadence of 194 spm. The 8 x 60 seconds were all under pace and were almost all negative splits apart from the 6th & 8th reps. Stride of 1.17 m but cadence of 124 spm ( not sure if that’s correct) Then the second 8 minutes pace of 8.00 /mi, stride of 1.01 m and cadence of 197 spm. I ran my own session again, working hard, enjoying it and not trying to chase anyone. With sessions like this I feel I’m making progress.
Andy Alabaster
Great stuff Andy. That’s what it’s all about. Running your own session, working hard and making those small improvements. If the 5k is going to be the focus going forward, then it might be we really emphasize the shorter reps for you, and some weeks do a different session to the group, but for now, ticking off this speed work once a week will make a big difference to your fitness levels. Always nice to share the track with you too.
simon-linklater

Coach Simon