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10 x 2 Mins

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 2)

2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Treadmill run kind of amended this slightly- 10 WU, 10 @ 5:50, 5 jog recovery, 5×2 @ 5:50 > 60, + CD. Legs are tired, 8m total, total time 55:49 max HR 172. Also I’ve booked the Maidstone half on 19th October to run with a friend 🫣.
Adam Judd
No worries about the change up. The actual nature of the sessions itself isn’t always that important, so long as we work at the same intensity for the desired time and don’t over train, that’s the most important thing. For the Maidsone Half what sort of pace will you be running with your friend? Just so I can work out who it fits in with the schedule that week. Cheers Adam and well done for working hard on tired legs.
simon-linklater

Coach Simon