Really hope the knee is getting better and you will be able to do some running this week. If you are back don’t worry too much about pace, just focus on your RPE and getting those reps completed.
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
Adding to the distance again to improve the speed endurance. Don’t worry if the pace drops a little. In fact I would encourage that here to ensure you keep the speed consistent for the whole rep. Dig deep. These sessions are tough but it’s where our fitness improves and the real magic happens.
