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20 x 1 Minute Reps

LOAD: 240

10 Mins WU @ Easy Pace (RPE: 3)

1 x 60 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.

Back to the shorter reps and a perfect opportunity to work on cadence with the metronome. This session is much harder that it looks on paper as the recoveries always seem so much shorter than the reps.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

10

RPE

10:01 on average so under my 3k pace time!

PACE

Great session, although 20 intervals felt like a lot even though they were only 1 minute! Tried to go off steady but still had quite a few reps at different paces. Legs were feeling a little sluggish starting off and it was still very warm (good practice for Palma though) but managed to run faster than I thought I would. I did these around my local parkrun route again with 60 second walk in between, so they weren’t all flat efforts but I thought it might help to be able to practise putting in effort up the hills as well as on the flat/downhill. Tried to think about my cadence and moving my feet quicker, I find that particularly helpful on any uphill bits.
Sarah Taylor
It is a tough session that despite the short reps, but they go by quickly. Really well done on hitting your paces, under in fact, that’s a sign the improvement is already starting to show. It’s great to have that awareness in terms of your cadence, eventually you’ll get to a point where you’ll notice that you’ve slowed down before you even look at your watch. Which when the time comes to chase those PBs is invaluable. Great work Sarah and nice to see Andrew getting involved.
simon-linklater

Coach Simon