2-4-6-6-6-4-2 Pyramid

LOAD: 26

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

10 Mins CD @ Easy Pace (RPE: 3)

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

Good to get some 10k pace in the legs ahead of Romney Marsh next week.

Coach Simon

FEEDBACK

8 ENJOYMENT

7 RPE

9:14

PACE

All done, tried to beat the heat, but failed dismally 😂 Watched stopped again but the bulk of the session I ran at 9:14 which is a little slower that target pace but in this heat and solo running I’ll take as ok. I enjoyed getting out early the park was so beautiful.

Sue Alabaster

” I enjoyed getting out early the park was so beautiful.” That’s what matters here and what the focus should be on. As you said in that heat and running solo, hitting target pace was always going to be unlikely and I spent the whole session at track last night ensuring people didn’t push too hard.. The main benefits of running for me are the people I meet and the places it takes me. So in this instance it was the latter. Awesome work Sue.