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5 x 4 Mins

LOAD: 22

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

That was good to be back doing something (I know it was only a few days, but felt a lot longer 😂) Knee was feeling a lot better today so gave it a go, and glad I did. I didn’t feel anything during any of the reps, and was a very slight aching during the cool down only, so fingers crossed it’s all sorted now 🤞 Rep paces: 3:52, 3:54, 3:56, 3:50, 3:50
Jamie Tiltman
That’s great to hear, but I think you did the right thing. Often just sitting out one hard run like the XC can be all we need to recover. Excellent pace on those reps as well. Very consistent. Great work Jamie.
simon-linklater

Coach Simon