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10 x 1km Reps

LOAD: 440

2km WU @ Easy Pace (RPE: 3)

1km @ 10k Pace (RPE: 7)
2 minute recovery
x 10

2km CD @ Easy Pace (RPE: 3)

The opportunity to hit your 10k goal time in one session, albeit with rests in between. But this is a really good session for those of you with a specific goal time in mind for 10k.

Forecast looks good to smash these out on the seafront Tuesday morning, sadly no track for a while. Really good session with the 5 miler in mind, just 4 weeks away now.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

7

RPE

3:45

PACE

Good to see you. You form was top notch from where I was. My session was fine until km 8 when the knee went from that’s annoying to owch I can’t run on that in 5 paces. I stopped and walked it off, had a 5min rest and tried again. Running easy pace is ok but anything faster started to hurt so I called it a day after a slow cool down. Possibly as I got tired my form got sloppy and my shoes are on the 400mile mark. New ones at the weekend. I’ll see how it is tomorrow after a sleep
Paul Lambert
You definitely did the right thing to stop. That is a big session in truth, I was hurting at the end, and still feel jaded from the weekend. I’ll have a look at the plan and see if we can squeeze some easy miles in but I’ll bear this one in mind going forward not to push too hard. Pace was great for the reps though. Nice to see you, I think I sped up a touch when I went past. Thank you for the kind words.
simon-linklater

Coach Simon