15 – 10 – 5 Mins (10k)

LOAD: 27

10 Mins WU @ Easy Pace (RPE: 3)

15 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

10 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

5 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)

Another cracking 10 session where you can practice running at your goal pace. The variety in reps should make this more interesting and hopefully help maintain the pace throughout. 10k goal pace is hard so dig deep, this won’t be easy.

So a real emphasis on speed this week to get you ready for the Barry Richards 10k in a few weeks time.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Felt my legs today but not too bad, pretty consistent intervals around 7.5 min mile. Cut wu and cd down by half just to save my legs a bit

Victoria Watkin Jones

Yeah one of things to always be wary of is back to back tough runs on consecutive days. Generally that can be seen by the training pts. So you’d want to avoid doing two runs that are 20+ pts on consecutive days. I know that’s easier said than done sometimes with our different schedules but if you find that does happen, just let me know and I can probably tweak things. But all that said, really well done for ticking off this session. Hopefully you can get a bit of rest in before the next big one. Well done Victoria.