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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

Quality 10k session. These are the runs where the magic happens.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

I could make lots of excuses but I think my fitness just isn’t quite there yet alongside the lack of confidence. Would have been better with someone or a group. I did ask Jason but he had his own schedule today, which is fair enough. I took rest breaks after each rep. Average for the 10k reps was around 08.20 min/mile, Got a bit slower. I don’t think my 10k pace right now is 8.07 which was my target. This is one I’d like to revisit at some point. Preferably not in the heat !
Louise Henham
Rest break are fine and I may change that session. We did it at track recently and they had rest breaks in between so I wouldn’t worry about that. Also some days the pace will feel tougher and that’s where it’s a good idea to have the appreciation of RPE and how hard your working. If you’d be chasing a 10k time in the next few weeks then we’d have reason to be a little disappointed at not hitting target pace, but you’re not, your building your consistency to improve that fitness so I’m not bothered at all that it was slightly slower. The pace is always there as a guide and if you do continue to struggle to hit it, we can always change it as well. It’s another strong session ticked off, so well done Lou.
simon-linklater

Coach Simon