Loading...

5 x 1km & 10 x 400m

LOAD: 425

2km WU @ Easy Pace (RPE: 3)

5 x 1km @ 10K Pace (RPE: 7)
120s recovery

10 x 400 @ 5k Pace (RPE: 8)
60s recovery

2km CD @ Easy Pace (RPE: 3)

Beast of a session and one to do just a few weeks out before your goal race. Be sure to build up to a session like this gradually.

This is a great session this that you could do Sunday on the track. It’s a big one though and very early in the plan, so my advice would just be careful not to push too hard.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

8

RPE

PACE

Was quite pleased with this one – felt like I controlled pace quite well. 10k pace around 3.58; 5k pace around 3.40, which is quicker than my normal 5k but felt like I had it in the tank.
Ben Draper
Love that. This is a really good session and holding back on those 5 x 1 km reps is so important. It’s a good lesson too for races and pacing strategy. If there is anything worse for a coach it’s seeing your runners go off too fast and blow up. I had a runner chasing a sub 4 at London yesterday (we saw Matt by the way, awesome run for him) who I must have told 30 times to slow down at the start. She ran sub 5:00 kms for the first 7km 🤬 In her defence she banked enough time to finish in 3:54 but even so. The first 10-20% of any race can determine the outcome, hence why getting those paces right in these sessions can be so important. Well done Ben.
simon-linklater

Coach Simon