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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

👊 Nailed my target

PACE

Great session at track tonight. Glad to have got this one done..watch was all over the place for timing (Bens too) but am convinced we were at 5k pace or faster. I couldnt of gone any faster for the 6 min reps! Feeling pleased to have gone out despite the wind and rain!
Lucy Brett
Exactly that. The weather was awful but no excuses and you feel better for having done it. Something to remember going forward. Never let the weather stop you. Pier to Pier earlier in the year was raining and into a 8-9 mph wind. So many of those that ran posted comments like “awful weather” and “really tough conditions”, yet what I ran in was actually pretty good in my opinion. Why? Because I had trained and raced in much worse conditions than that, no doubt those moaning avoided tough conditions all winter. So if we train in this weather we put ourselves at a big advantage when we do have a race and it’s not great. Well done tonight Lucy.
simon-linklater

Coach Simon