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1km & 200s x 6

LOAD: 300

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 6

2km CD @ Easy Pace (RPE: 3)

Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.

We are back in the park and this is a really good session if you can make it.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

8

RPE

PACE

Found this quite hard. Six weeks ago I was running at 6:20/mile and this time it was 6:35/ mile even with the quicker 200m at the end. It is probably because I was running on my own and trying not to push too hard where as that time I was running with Matt and trying to push too hard where my maximum. Having said that, I couldn’t have pushed much harder. Really enjoyed the session. The 200m was something to look forward to during the 1000m
Conal Tracey
That’s still a great pace for that session. I would imagine 6 weeks ago was just 1k reps at 5k pace, so a slightly different session. It is so much harder doing it solo and it was pretty warm. Plus the training either side of London has been lighter for obvious reasons. It’s clear to see how well you are running right now which is very exciting for me. Excellent work Conal.
simon-linklater

Coach Simon