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10 x 400s & 200s

LOAD: 33

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 10

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 10

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.

Two big sessions this week, but the rest is easy miles. Keep the sessions controlled and trying to be consistent hitting those target splits. We don’t need to go eye balls out to make improvements.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

That was fucking brutal! Got it done though…boom👊🏻. The magic speeds really are beautiful running shoes, especially when I remembered to lean forward slightly and land on the mid-front of my foot. So far so good for the week!
Joe Cruttenden
Yeah 10 reps of each is pushing the limit, but it’s great to work on that raw speed from time to time. So pleased you felt good. I remember the first time we worked together and back then you would have done 7, perhaps 8 of each and called it a day. Now you’re getting them all done and that shows how your character has changed now. You need to be proud of that. Definitely stronger mentally. Awesome running Joe. Dave Turner is coming over to my Tuesday efforts from Bexhill now, so if you are ever back home on time, might be another option for a lift.
simon-linklater

Coach Simon