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10 x 800 Metre Reps

LOAD: 36

2km WU @ Easy Pace (RPE: 3)

800 Metre Intervals @ 10K Pace (RPE: 7)
2 Min Recovery
x 10

2km CD @ Easy Pace (RPE: 3)

A good opportunity to practice 10k pace. Ideally done on a track. If you are new to interval training start off with 4-5 reps and slowly build up.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Rescheduled this one from Friday as thought it would have more benefit than on the treadmill. Slight wind and a real slog felt more like 5k pace than 10k, worked hard on all 10 reps. 10 reps was my limit. Reps- 3:06, 2:59, 2:58, 2:57, 2:57, 2:58, 3:01, 3:01, 3:02, 3:02. Not sure what to take from this?
Adam Judd
The first thing to take from it is you’ve worked bloody hard and smashed the session. So that’s fantastic. I think what we can tend to do is have a session like this where 10k pace feels tough, and think, how the hell can I do that on race day? Well race day is completely different. You’ve got other people around you for one, you’ll likely come into off an easier week, feeling fresh and just that added incentive of pushing hard in a race makes such a difference. Last week I did a solo session on the track where I was running 4:00 per km and it felt horrible, so hard, and only for a few laps too. Today at parkrun, tucked in a group, I averaged 3:56 per km, and whilst I was working hard at the end, km 2 actually felt like a jog, it was so comfortable. So in the space of probably 10 days, the same pace, completely different feeling. In other words don’t overthink today. It’s only one run and you completed it. That’s all that matters. I think we had something similar a few weeks ago and then the following week you felt amazing in a tough session. It’s just the way it goes and there’s sometimes no obvious explanation as to why some days are much tougher than others.
simon-linklater

Coach Simon