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20 x 1 Minute Reps

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10 Mins WU @ Easy Pace (RPE: 2)

160 Seconds @ <3K Pace (RPE: 9)
60 Seconds Recovery
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Another very simple session. 60 seconds on, 60 second walk or static recovery. Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

Speed sessions both AM and PM if you’re back in Hastings? Ramp up in the evening.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

8

RPE

Strava average pace 7:30, so well under 3k pace.

PACE

Glad I made the effort to get to the am session. Really enjoyed running with the Sues – also chuffed that I could keep up with them.
Rebecca Richardson
Great to have you there and I think you had the beating of them towards the end which is very impressive. They are both strong runners and hopefully a nice little confidence boost going into Sunday’s race. Awesome work Rebecca.
simon-linklater

Coach Simon