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.

Longer reps but the skill here is dropping the pace to 10k speed in the middle.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

The 6 min reps were tough but enjoyed that. Thanks for the company. Would of been very boring on my own 😆 Perfect running conditions 🌞

Lindsey Jones

You’re welcome and thank you too. Even if you did keep hiding behind the tree, making me think you must have passed out mid rep due to the heat (that’s how my brain works) 😂 Seriously though, that was a good session. We should both be pleased of our efforts, whilst others just moaned about the conditions. Too hot? I don’t buy that, we proved it and even inspired Paul as well. Great job Lindsey.