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5 x 1km & 10 x 400m

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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)

I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.

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