1600 – 400s – 200s

LOAD: 28

2km WU @ Easy Pace (RPE: 3)
3 Mins Recovery

1600 Metres @ 10k Pace (RPE:7)
3 Mins Recovery

400 Metres @ Target Pace (RPE: 8)
90 Secs Recovery
x 4

200 Metres @ Target Pace (RPE: 9)
60 Secs Recovery
x 4

1600 Metres @ 10K Pace (RPE: 7)
3 Mins Recovery

2km CD @ Easy Pace (RPE: 3)

A good 10k session. See if you can run that 2nd mile quicker than the first. Push the pace on the 60s to get more from this session.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Brutal. But got it done.

Ben Draper

That’s a quality session that one and love having those targets to chase. This is basically where the magic happens and if we keep ticking off suggestions like, you’re going to keep seeing that progression and those times coming down. So great work Ben.