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Ramp Up 4-3-2-1

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

I actually think I did alright tonight. I felt ok, not good but ok! Ankles didn’t start niggling to the cool down so that’s good. I was struggling with my breathing a bit tonight, that was aggravating my stomach a bit but nothing like it has been in the past. So yeah I don’t think I really have anything to moan about for a change! I got progressively faster rather than going too quick to begin with like I usually do and average cadence 178!
Kelly DeRosa
You smashed it. And so pleased it was more comfortable too. To be honest, for you, this type of session is so much more beneficial than even smashing out 2-3 hours of slow running on the trails. Especially now we are coming into the winter months when the trails will be horrible, it’s a good time to switch the training up a little. But really well done. I was impressed with your pace and great to get that cadence up in the high 170s.
simon-linklater

Coach Simon